How to Live With Insomnia

Some type of insomnia affects around 50 percent of adults, causing them to lose sleep a few nights each week. Experiencing insomnia can cause a lot of stress and worry, exacerbating the problem. By following a few important steps, you can make it much easier to deal with insomnia. You may even alleviate the symptoms completely.

Instructions

Difficulty: Moderate

Live With Insomnia

1. Avoid alcohol, caffeine and nicotine at least 4 to 6 hours before going to bed. Also, avoid eating heavy meals before going to bed, as an active digestive tract can keep you up at night.
2. Try some moderate physical activity before you go to bed. While strenuous workouts can have the unintended effect of pumping you up and making you feel too energetic, some mild, repetitive exercises can make it easier to fall asleep.
3. Stick to routines throughout your day, such as eating at the same time every day, and going to bed at the same hour. Disrupting your eating and sleeping routines is a sure-fire way to cause insomnia.
4. Check your sleeping quarters to see whether there's anything in your sleeping environment that could be contributing to your insomnia. Excessive noise and light can certainly cause insomnia, but even subtle things, like the ticking of a clock or the humming of an appliance, can keep you awake. A restless sleeping partner or a fluffy pet may also keep you from falling asleep.
5. Make the most of your situation if your insomnia persists. Use the extra time you are awake to be productive and get things done. The more energy you expend while you are awake, the greater your chances are of returning to a normal sleeping pattern.
6. Peruse The Sleep Foundation website for more tips on how to live with insomnia (see Resources below).

Tips & Warnings

• While fatigue may lead you to recline on the couch and watch television, doing so may actually contribute to insomnia. Clean your house, pay some bills or start a home improvement project instead.
• Don't live with untreated insomnia for longer than a few weeks. Chronic insomnia can be a symptom of a much more serious medical condition, such as clinical depression or hypertension. Always report lingering insomnia to a qualified medical professional.

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