Your insomnia could be caused by obstructive sleep apnea, a common condition in people who snore. This condition occurs when the muscles in the back of your throat are relaxing so much that your airway narrows for 10-20 seconds, preventing you briefly from getting air. Your brain will wake you so you can get more air, over and over again throughout the night causing disrupted sleep. [1] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source Go over your medications with your doctor, as some may interfere with your sleep. This includes mentioning anything herbal, alternative, or over the counter that you might be taking. [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Be sure to tell your doctor if you have any pain that is preventing you from sleeping. Your doctor may recommend cognitive behavioural therapy for insomnia (CBTI), completing sleep journals, or relaxation training to sort out your sleep. [3] X Expert Source Jeremy Bartz, PhDClinical Psychologist Expert Interview. 8 January 2021.
If you must nap, maximize it at 30 minutes and don’t nap after 3 pm. Stick to as regular a sleep schedule as possible, waking and going to bed at the same time each day, even on weekends. [5] X Expert Source Jeremy Bartz, PhDClinical Psychologist Expert Interview. 8 January 2021.
Have black-out curtains to keep your room dark at night. Keep your bedroom cool. Being too warm prevents you from falling soundly asleep. Studies have shown that wearing a cooling cap at night reduces time to fall asleep and increases length of sleep. [7] X Research source Use a white noise machine or fan to drown out inconsistent environmental noises and create a comforting atmosphere.
You should also consult your doctor if you are currently taking any medications. Herbal supplements are all natural, but sometimes they do interact with medications. Melatonin occurs naturally in the body to regulate your sleep wake cycle and we generally lose melatonin as we age, hence the creation of a supplement. Its safety in long term usage is not known. Take 3-5 milligrams 30 minutes before bed. [9] X Research source Melatonin can interact with anticoagulants, immunosuppressants, diabetes medications, and birth control pills. [10] X Research source Valerian root is an herbal supplement with a mildly sedating effect. This root can be somewhat addictive. Try 200 milligrams 30 minutes before bed. Valerian root may increase other sleep aids’ effects as well as the sedative effects of alcohol, benzodiazepines and narcotics and can interfere with other prescription medications. [11] X Research source
Don’t lie in bed stressing about the fact that you can’t fall asleep. That’s just going to make things worse. Instead, think about something pleasant. If you haven’t fallen asleep after 15 minutes, get up and do something relaxing until you start to feel drowsy. [12] X Expert Source Jeremy Bartz, PhDClinical Psychologist Expert Interview. 8 January 2021.
Ear acupuncture in particular seems to be helpful for facilitating sleep.
Doctors recommend having 2 liters of water a day, or about 8 glasses. Soft drinks and coffee don’t count. You can also get water naturally through fruits and vegetables such as watermelon, celery, and broccoli. You’ll know you’re getting dehydrated if your urine turns from a pale, clear fluid (as it is when you’re well hydrated) to a darker yellow. Don’t wait until you feel thirsty to drink. By the time your brain starts sending you signals, you’re already lacking fluids, hence the message of being thirsty. Drink regularly throughout the day to stay hydrated.
Eating breakfast really is the most important way to start the day, so don’t skip it. If you find you’re often on the run to work or school and don’t have time for breakfast, get into the habit of preparing grab-and-go options. Include fibre so you have the slower release of carbs that keeps you from crashing. Include popcorn, tortillas, or whole grain pitas in your meal and snack time, for example. Small meal examples that work include low-fat yogurt with berries and granola, a whole grain chicken wrap with greens, or apple slices with some peanut butter.
Decaffeinated coffees are not 100% caffeine free, so don’t be fooled. Energy drinks may not be a good choice. They have up to 250 milligrams of caffeine per serving and can increase your tolerance to caffeine, meaning you need more and more caffeine to feel the effects. They also have a lot of sugar and don’t actually provide any more energy than a regular soda. [17] X Research source
Expending energy breeds energy. Exercise boosts your energy-producing mitochondria in your cells, fuels your circulation of vital oxygen, and releases neurotransmitters and the feel-good endorphins responsible for the “runners’ high. ”[20] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Short bursts of activity throughout the day can help you manage the fatigue that might set in while you are at work or school. Take the stairs instead of the elevator. Walk to school instead of taking the bus. Get up and walk around the office for a minute every 30 minutes.
Work with a clear goal in mind. Whether you’re trying to write an essay for school or prepare a presentation at work, having a focus and smart goals will then help you feel energized when achieve your goal. Have a task list and avoid straying from it. Do the more mentally taxing work when you’re sharp and keep the menial tasks for when you’re more tired. You can still be productive filing or writing emails when you’re worn down. Work standing up, if possible. It helps keep you awake and burns calories.
