Many people struggle to fall asleep, and problems sleeping can greatly impact your ability to function the following day. If you are struggling with insomnia, you might have been told to get out of bed. Trying to force yourself to fall asleep often won’t work. However, there are also things that you can do before it’s time for bed to help you fall asleep on time. Here are some things to do and some things to avoid to improve your sleep.
Hobbies – Low-Impact Activity
What to Do
If you can’t go to sleep, do something that doesn’t involve a lot of activity. For example, try knitting, drawing, or playing a musical instrument. These types of activities can help you to calm your mind so that you can go to bed as soon as you feel ready.
What Not to Do
Some low-impact hobbies you should avoid when you are struggling to fall asleep include watching television, searching on your computer, or using your smartphone. Electronics emit blue light, which can interfere with your circadian rhythm and make your body believe it is time for you to be awake. Turn off your screens at least an hour before you go to bed to allow your body’s natural rhythms to work properly.
Reading
What to Do
Reading can be a good way to quiet your mind as long as you choose something boring. For example, read about a topic that causes you to lose interest quickly. This can quickly hasten sleep.
What Not to Do
If you are like most people, you’ve probably experienced a time when you were reading an exciting novel that you just couldn’t put down. Don’t crack open an exciting or interesting book when you are struggling to fall asleep. Otherwise, you might find yourself staying up all night to finish it.
Chores
What to Do
Some people who can’t fall asleep find that doing chores can be helpful. However, don’t go overboard. Choose chores that you can do at a relaxed pace and won’t cause you to work up a sweat.
What Not to Do
Don’t get up and start exercising. If you do something that increases your heart rate, it can interfere with your ability to sleep. Exercise primes your body and increases your alertness, so it’s not a good choice to exercise at night.
Drinks
What to Do
Before it’s time to go to bed, you can try drinking something calming such as chamomile tea or warm milk. These kinds of drinks might help to induce feelings of sleepiness.
What Not to Do
Don’t drink alcohol or caffeinated drinks during the evening. While you might think that alcohol will help you to fall asleep, it actually can disrupt your sleep patterns. Stick to non-caffeinated and non-alcoholic beverages in the hours leading up to bedtime.
Talk to Accent Sleep Solutions
If you have chronic problems falling asleep, you should schedule an appointment with Accent Sleep Solutions. We can help you understand what might be interfering with your sleep and how to treat it. Contact us today at (352) 372-9414.
Dr. Jeffrey Phillips | Accent Sleep Solutions | 4340 West Newberry Road, Suite 301 | Gainesville, FL 32607 | (352) 372-9414 | Map & Directions | FB | TW | GP
