Getting adequate sleep is important since it lets you wake up refreshed. Unfortunately, sleep disorders such as insomnia interfere with your sleep, sap your energy level and mood, and affects your work performance, health, and overall quality of life. You do not have to put up with inadequate or poor sleep. Your healthcare provider at Sonoran Sleep Center recommends the following lifestyle adjustments to overcome acute insomnia and improve your chances of getting quality sleep.
Stick to a regular sleep-wake cycle
By sleeping and waking up at the same time every day, your body learns to set its internal clock to your schedule. Eventually, it responds to internal curs to fall asleep at a particular time and awaken at a given time. Sleeping on weekends can be tempting, especially if you have not slept enough during the week. However, this throw’s off your body’s natural clock, making it difficult for you to get sleep. Therefore, stick to your sleep schedule every morning, even on weekends.
Eliminate stimulants like caffeine and nicotine
The effects of caffeine last for several hours, so it has a significant chance of affecting your sleep. Besides making it difficult to fall asleep, caffeine can also cause frequent awakenings. For this reason, it is best to limit yourself to one caffeinated drink early in the day instead and avoid consumption in the afternoon or evenings. Remember that cocoas, chocolates, and colas also contain caffeine. If you are on medications such as decongestants or asthma inhalers, ask your doctor when to take them since they act as stimulants and may affect your sleep.
Watch your alcohol intake
You may feel sleepy for the first few hours after drinking any alcoholic beverage, but it can cause frequent arousal, resulting in non-restful sleep. Therefore, you want to avoid any alcoholic drink in the few hours before your bedtime. Excessive alcohol consumption during the day can also disrupt your sleep pattern.
Do not nap
Avoid it during the day, no matter how tempting it may be; this can make it harder to fall asleep at night. Napping may seem like the best way to compensate or catch up on missed sleep, but it is not always the case. Sticking to a consistent sleep pattern and training your body to associate with sleep cues like darkness is essential. Extra sleep during the daytime as well as sleeping in on weekends, throws off your regular sleep schedule and worsens insomnia.
Eat light at night
It is best to have your meal early in the evening; a late dinner or snacking before bedtime can cause discomfort from digestion and keep you up at night. You especially want to avoid eating and drinking right before bed if you suffer from gastroesophageal reflux since it can worsen your symptoms. Additionally, drinking a lot of water close to bedtime overwhelms your bladder, requiring frequent bathroom visits, which disturbs your sleep. If you are still hungry before bedtime, make mindful and meaningful choices; consider whole food options, including foods rich in fiber, minerals, and vitamins.
If you have insomnia, visit your provider at Sonoran Sleep Center for treatment to improve your sleep and overall life quality.
