There’s nothing more miserable than tossing and turning due to insomnia. Fortunately, there are a number of ways to prevent it.
There are two main aspects of insomnia. The first one is trouble falling asleep. The second is having trouble staying asleep to get a full eight hours of high-quality sleep.
The Causes of Insomnia
The first step is to know what things cause insomnia so you can avoid them. They include:
- Too much stress
- Too much caffeine
- Bathroom habits
- A noisy environment
- Certain medications
- Certain medical conditions
- Poor sleeping habits
- An uncomfortable bed or bedroom
…and more.
Each of these main causes has a remedy that can help prevent them.
Stress Management Techniques
It is easy to learn stress management techniques if you are willing to put in the time and effort and then follow through. Stress management techniques that are definitely effective include:
- Meditation – learning how to still your mind so you feel calm
- Biofeedback – learning how to lower your stress levels naturally
- Therapeutic massage – relaxes the body to help relax the mind
- Relaxation techniques to ease tight muscles and tension being held in the body
- Aromatherapy – using the healing scents of botanicals like lavender, rose and pine to calm and soothe
- Mindfulness meditation – living in the now
…and more.
Caffeine
Avoid caffeine four to six hours before bedtime. This should help you fall asleep more easily.
Bathroom Habits
Avoid drinking too much liquid before bed. This should help you stay asleep longer. Also, go to the bathroom before going to bed. This should prevent you from having to get up to go in the middle of the night and then having trouble falling back to sleep.
Create a Peaceful Environment
If you live in a large city, it can be very difficult to go to sleep and stay asleep. Consider getting a white noise machine to help cancel out distracting or annoying noises.
Beware of Medications
Some medications can interfere with sleep patterns. The most common ones include:
- High blood pressure medicines
- Asthma medications
- Cold and flu remedies that contain caffeine
…and more.
The herbal remedy valerian, commonly used to treat insomnia, can sometimes have the opposite effect and cause wakefulness.
Medical Conditions Affecting Sleep
There are a number of medical conditions and health issues that can cause insomnia and/or interfere with the quality of sleep.
- Snoring is an obvious one, but the snoring might be a sign of sleep apnea. With sleep apnea, a person will wake up for very short amounts of time because they are having trouble breathing and are gasping for air. Some people can wake up more than 100 times a night because of sleep apnea. If you feel as though you are doing your best to sleep but still waking up feeling unrefreshed in the morning, it could be a sign of sleep apnea.
- Depression causes changes in brain chemistry which can affect sleep.
- Pregnancy can cause a person to toss and turn trying to get comfortable.
- Heart disease might affect sleep, especially if you need to prop yourself up on pillows to breathe easily.
Poor Sleeping Habits
You might work or party too hard and not make sleep a priority. You might also spend long hours at night in front of the TV and fall asleep on the couch. Try to set a regular bedtime and have a little routine that tells your body and brain it is time for bed.
An Uncomfortable Bed or Bedroom
A supportive mattress should help you sleep in comfort and avoid aches, pains and stiffness. A comfortable bedroom should be dark and not too warm or cold.
Try these preventive methods and see if they make a difference to your insomnia.
