About 30 percent of adults experience some degree of insomnia at some point in their lives, and about 10 percent have problems sever enough that their waking hours are effected, according to the American Academy of Sleep Medicine. Here are eight things you can do if you’re battling insomnia.
1. Consider cognitive behavioral therapy, which attempts to change the thoughts and actions that interrupt you body’s ability to get a good night’s rest.
2. Avoid daytime naps, which decrease your nighttime sleep needs, said Neil Kline of the American Sleep Associations.
3. Avoid caffeine or nicotine close to bedtime. The U.S. Food and Drug Administration recommends not having caffeine or nicotine for four to six hours before bedtime.
4. Exercise and eat early. Try to avoid exercising and eating large meals within two hours of bedtime.
5. Get out of bed. If you can’t fall asleep quickly, get up. The same advice applies if you awaken in the middle of the night.
6. Create a supportive sleeping environment. Experts suggest having a bedroom that’s conductive to sleep: dark and quiet, with a comfortable temperature.
7. Maintain a sleeping routine by going to bed and waking up at the same time. Even on weekends.
8. Consider medication, but be careful with over the counter sleep aids. Most contain antihistamines, which make your drowsy but may interact with certain other types of medications.