According to the National Sleep Foundation, approximately 70 million people have a sleeping disorder. Over 50% of all Americans suffer from insomnia. A majority of these people have not been diagnosed or treated. Chances are you are one of the them.
Along with causing lack of focus and increased amount of accidents, Americans lose billions of dollars in lost productivity, medical cost, and property damage. More than 1,500 fatalities are caused by drowsy drivers each year. Furthermore, research has linked insomnia to aging and diabetes. As time and research progress, more reasons to address and combat insomnia are discovered.
Common causes of insomnia include medications, sleep schedule changes, stress, physical discomfort, and a poor sleep environment. When faced with insomnia, it is important to identify the root cause and eliminate it as best as possible. For most people, insomnia can be remedied by simple lifestyle changes. Here are some tips that you can try before spending hundreds on sleeping pills and doctors appointments.
1. Reduce caffeine intake. Caffeine is a stimulant. Make it a point to stop consuming caffeine 6 hours prior to bedtime. Remember, sources of caffeine are coffees, teas, sodas, chocolates, and some medications.
2. Quit smoking earlier. Nicotine is also classified as a stimulant. First, consider quitting altogether. If you are not ready to quit, have your last cigarette two hours before bedtime.
3. Avoid long naps. Keep naps to 10-15 minutes and before the late afternoon. The later and longer you nap, the later you will stay awake.
4. Do not drink alcohol to fall asleep. Alcohol may cause you to fall asleep, but the quality of sleep is reduced. Also, there is more of a chance you will awaken and stay.
5. Watch what you eat. Eating big meals close to bedtime or not eating enough can cause discomfort when it is time to lay down. Eat a sensible meal three hours before bedtime. If you feel hungry closer to bedtime, eat a light snack. Restrict fluids later in the evening to avoid bathroom awakenings.
6. Create a sleep friendly environment. Keep the bed for sleeping and sex only. This trains your mind to associate bed with sleep. The bedroom should be dark, cool, and comfortable. Avoid distractions, such as, television and talking about stresses at bedtime.
7. Create a relaxing bedtime ritual. One of the biggest problems with falling asleep is calming the mind at bedtime. Do whatever relaxes you before falling asleep. Whether it is reading, meditating, or soaking in a hot bath, make it part of your hour before bedtime. Also, keep bed and wake time the same everyday.
Next time you find yourself in danger of not getting a good night’s sleep, try these simple tips. For most people, simple lifestyle changes are all that is needed to improve quality of sleep.
Sources:
Sleep Facts and Stats,” National Sleep Foundation URL: (http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.2419253/k.7989/Sleep_Facts_and_Stats.htm) “Healthy Sleep Tips,” National Sleep Foundation URL: (http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.2417321/k.BAF0/Healthy_Sleep_Tips.htm)
