improve insomnia
How You Can Improve Insomnia
Insomnia is a common issue affecting many people, leading to poor sleep quality and overall health consequences. Improving insomnia requires a combination of practical strategies aimed at promoting restful sleep and reducing anxiety around bedtime. Here are several effective approaches to help you improve insomnia:
Establish a Consistent Sleep Schedule
Going to bed and waking up at the same time every day, including weekends, helps regulate your body's internal clock. Consistency can improve sleep quality and make falling asleep easier.
Create a Relaxing Bedtime Routine
Engage in calming activities before bed, such as reading, listening to soothing music, or practicing gentle stretches. Avoid stimulating activities and electronic screens, which emit blue light that interferes with melatonin production.
Optimise Your Sleep Environment
Ensure your bedroom is cool, quiet, and dark. Consider blackout curtains and earplugs if necessary. A comfortable mattress and pillows tailored to your preferences contribute greatly to restful sleep.
Limit Caffeine, Alcohol, and Heavy Meals
Avoid caffeine after midday as it’s a stimulant that can disrupt sleep. Similarly, although alcohol may make you feel sleepy initially, it often leads to fragmented rest. Eating large or spicy meals late at night can also interfere with sleep.
Manage Stress and Anxiety
Stress and anxiety are significant contributors to insomnia. Techniques such as mindfulness meditation, deep breathing exercises, or journaling can reduce mental racing and help your mind unwind.
Exercise Regularly
Regular physical activity promotes better sleep, but avoid vigorous exercise close to bedtime. Aim for at least 30 minutes of moderate exercise most days of the week.
Be Mindful of Napping
Long or late-afternoon naps can disrupt nighttime sleep patterns. If you need to nap, keep it short (20–30 minutes) and early in the afternoon.
Limit Clock-Watching
Constantly checking the time when you struggle to sleep can increase anxiety and worsen insomnia. Consider turning your clock away from your view.
Seek Professional Support If Needed
If insomnia persists despite these changes, it may be time to consult a healthcare professional. Cognitive Behavioural Therapy for Insomnia (CBT-I) is an evidence-based treatment that can be highly effective.
Addressing insomnia involves lifestyle adjustments and attention to mental wellbeing. By prioritising healthy sleep habits and managing stress, you can improve your sleep quality and overall health. At AVEIT, we emphasise the importance of emotional intelligence and mental health in fostering better sleep and a future where digital decency helps reduce anxiety.
