Insomnia can be its own medical problem (primary insomnia) or it can be caused by a separate issue (secondary insomnia) such as depression or side effects from medication
There’s a lot you can do to regain control over your sleep.
Minor lifestyle and environment changes — such as preparing for sleep, following a sleep schedule, and making your bedroom conducive to sleep — can have a major impact. And if you do shift work, there are ways to meet the unique challenges you face.
Prepare for sleep. Setting the stage for a good night’s sleep can help you get your mind and body into “sleep mode.”
Relax your body. To reduce muscular tension, try techniques such as meditation, progressive relaxation, or even taking a warm bath.
Unwind mentally. About a half hour before going to bed, enjoy a low-key activity such as reading or listening to music.
Once in bed, try to stop worrying. Avoid solving your problems from your bed. Before going to bed, make a list of problems and “next steps” for the following day.
Follow a schedule. Go to bed and get up at the same time every day — even on weekends. Creating this routine can help condition your mind and body to expect sleep at a regular time.
Do a bedroom check -Your bedroom may not be as conducive to sleep as it could be.
The following strategies can make your bedroom more sleep-friendly:
Block out noise. Or better yet, eliminate it. Even if you fall back to sleep after noise wakes you, the quality of your sleep can be compromised. Turn off radios, televisions, or stereos in the bedroom (and other rooms as well). If you can’t control the noise, try earplugs.
Reduce light. The issue isn’t merely how light affects your eyes. Light also affects the way your brain produces hormones that regulate your sleep cycle. Even a minimal amount of light can disrupt your sleep. Possible solutions: Ask your sleep partner to read in another room; wear a “sleep mask”; use heavy shades or other window treatments that keep the room very dark.
Adjust the room temperature. If you are too warm or too cold, you are less likely to sleep soundly. Adjust the thermostat, your sleep clothes, or your bedding; open or close a window.
Move the clock. If you have insomnia, looking at the clock can make you anxious. Therefore, it’s best to keep it out of view.
Have your pet sleep somewhere else. If your dog or cat sleeps in your bed, your chances for sound sleep are jeopardized. Have your pet sleep on the floor, or get your pet its own cushion and place it in another room.
Address your partner’s sleep problems. A bed partner who snores, tosses and turns a lot, talks while sleeping, or gets up often can affect your own sleep. In some cases, using earplugs or adding “white noise” (from a fan or similar humming appliance) can help. If your partner gets up a lot, make sure he or she sleeps closest to the door. If your partner tosses and turns, consider a larger bed, or even separate beds.
Things to Avoid
Some activities can interfere with sleep — especially if you engage in them too close to bedtime:
Exercise
Avoid exercising within three hours of bedtime. Some people try to tire themselves out by exercising close to bedtime. This tactic can backfire, since exercise actually stimulates the body by speeding up the heart rate and metabolism. There’s a positive flip side: Exercising on a regular basis (during the day, ideally) may help you sleep well at night.
Smoking
Nicotine is a stimulant that can keep you awake. Avoid smoking in the six hours before your bedtime.
Alcohol
Although alcohol may seem to help you fall asleep, it can disrupt your normal sleep pattern during the second half of the night and leave you feeling unrested. It’s best to avoid alcohol before bedtime.
Caffeine
Caffeine can delay your sleep and cause you to wake up during the night. Avoid caffeinated drinks and foods (coffee, tea, cola, chocolate) after noon. You may want to try avoiding caffeine entirely and see if your sleep improves.
Liquids
Avoid drinking fluids before bedtime to decrease the chance of having the urge to go to the bathroom during the night.
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