Insomnia causes insufficient or inadequate sleep that can directly affect your waking life by leaving you feeling tired and drained throughout the day, without the energy you need to function.
There are numerous tips to keep in mind on a day-to-day basis when dealing with insomnia:
1. Avoid caffeine and alcohol.
The energy that caffeine provides can keep you awake, or, if you do get to sleep, make that sleep restless and short. Alcohol is another problem before bedtime. Although alcohol does speed the onset of sleep, it increases waking during the latter half of the night. Furthermore, sleep induced by alcohol is more likely to be light and not restful, and you’ll wake up without the energy you should have gained while sleeping.
2. Avoid eating or drinking too close to bedtime.
Consuming these energy sources at a time when you should be winding down for the night can interrupt your sleep.
3. Avoid nicotine.
Nicotine has been linked to difficulty falling asleep and problems waking up. Furthermore, withdrawal from nicotine can occur quite rapidly, especially in people who are heavy smokers.
4. Exercise wisely.
Exercising 20 to 30 minutes a day at least an hour or two before bedtime may help you to fall sleep and sleep soundly throughout the night.
5. Get light exposure at the proper times.
Changes in light help to tune your circadian rhythm, which is important in falling asleep and waking up. In general, simplified terms, humans are programmed to be awake when there is plenty of light and go to sleep when it gets dark. Because of this, too little exposure to sunlight during the day can cause sleep problems at night. In addition, bedrooms should be kept dark during sleeping hours so light does not interfere with slumber.
6. Control your sleeping environment.
Certain environments are more conducive to sleep, whereas other factors may disrupt sleep. It is also important to sleep on a comfortable mattress.
7. Use your bed as intended.
A bed is designed as a platform on which you sleep. To ensure a consistently sound and full night’s sleep, be sure to use the bed only for sleep and sex.
8. Maintain consistent sleep and wake times.
A regular schedule of sleeping and being awake helps to keep your circadian rhythm in steady tune.
9. Practice relaxation techniques before bedtime.
Relaxation techniques that work for many women include hot baths, gentle music, meditation or prayer. You can experiment with these and other techniques to find which ones are right for you.
We see these suggestions, or similar one all the time. For a long time
I would pick and choose, and everything I “tried” did not work. Then I just tried a whole bunch of things in combination to create a personal sleep routine. I used most of the suggestions you gave in combination with Valerian (an herb) and melatonin, although the Diet Supplement Information Bureau recommends Valerian before Melatonin, and lately I have been sleeping like a normal person. Hallelujah!