Do You Have Trouble Falling or Staying Asleep?
Getting quality sleep sets you up for success every day. When you struggle to fall asleep or stay asleep night after night, it can quickly start to affect all parts of your life. While everyone doesn’t need the same amount of sleep, most adults are at their best when getting between seven and nine hours of sleep per night. However, if you’re suffering from insomnia, you may be struggling to get the adequate sleep you need to feel good and live your best life.
What Is Insomnia?
Insomnia is a sleep disorder that causes people to have trouble falling or staying asleep. The sleep condition can be long-term or short-term, and it may come and go. There are two types of insomnia patients may experience:
- Primary Insomnia: Your sleep problems aren’t caused by other health conditions.
- Secondary Insomnia: Sleep problems occur due to other conditions you may have like asthma, depression, cancer, and more.
Five Tips to Help Combat Insomnia
Sometimes, the key to beating insomnia is making some simple lifestyle changes. However, if you regularly have trouble sleeping, consult with your doctor.
Maintain a Consistent Sleep Schedule
Start by going to bed and waking up at the same time every day. We know it may be tempting to sleep in or stay up late on the weekends, but this can easily throw off your body’s natural alarm clock.
Being active during the day can help reduce your stress hormones — the hormones responsible for waking you up at night. Regular exercise also promotes a deeper, more restful sleep. Make sure you’re finishing your workout at least three hours before bedtime. This allows your body to relax and your heart rate, body temperature, and adrenaline levels to drop.
Limit Your Caffeine Intake
Caffeine is a stimulant that stays in your system longer than you might think — up to six hours after your last sip. Try to limit your caffeine intake to the morning to avoid trouble sleeping at night. If you’re looking for an afternoon pick me up, try consuming more protein and whole grains, staying hydrated, or taking a quick walk.
Avoid Alcohol Three Hours Before Bed
While alcohol might make you feel drowsy or cause you to fall asleep quickly, it blocks REM sleep. REM is considered the most restorative form of sleep, and missing out on this can leave you feeling groggy and unfocused. Alcohol is also known to relax your body, including the muscles in your throat, increasing the chances of snoring or sleep apnea.
Develop a Bedtime Routine
Having a consistent and relaxing bedtime routine can help set you up for quality sleep. It can help signal to your body that it’s time to wind down and prepare to sleep. Certain activities like reading before bed, meditating, or doing light stretching can help you sleep better.
Achieve Better Sleep
If you’re still having trouble sleeping after trying all the different types of tips and tricks, it may be time to visit a sleep specialist. It may be a more serious problem, like sleep apnea. Dr. Lauck, our Keller sleep dentist, can help you find the correct diagnosis and the best treatment. To schedule a consultation, contact our Keller, TX practice at (817) 431-6764. You can also fill out an online contact form, and one of our team members will get back to you shortly.