Help to Overcome Insomnia


Many people have difficulty falling asleep from time to time. An inability to fall asleep can often be overcome by making a few simple changes to the bedroom and to a person's routine. In some cases, sleep difficulties may require medical attention.

If you have been finding it difficult to fall asleep and stay asleep, here are some tips for you to get a better quality of sleep so you can wake up refreshed in the morning.

Be sure your bedroom is conducive to sleeping. You should try to have a bedroom that is as dark and quiet as possible if you want to sleep better. If you toss and turn at night this may be a sign that your mattress or your pillows are worn out and need to be replaced. If your pillow has dust mites or contains allergens, it can contribute to breathing difficulties at night. A pillow that is too hard or too soft can make your neck muscles very sore and keep you from relaxing at night. Simply changing your pillow to one that provides better support for your head and neck can improve your sleep. A mattress that sags will not give proper support to your body, and will cause you to toss and turn while you try to find a more comfortable position. A medium-firm mattress is the best choice for most people who want to get a good sleep. A mattress with a memory foam top may provide good support, but in summer, the build up of body heat can make the foam feel too warm for comfort.

Avoid drinking too much caffeine during the day. Caffeine is a stimulating substance found in many popular beverages including tea, coffee, and many cola drinks. Many people will find it difficult to fall asleep if they drink caffeine in the late afternoon or early evening.

It is easier to fall asleep if you go to bed at the same time every night. Use the hours before bedtime to wind down your activities for the day. Do not start any new, demanding activities near bedtime. Don't eat or drink just before bedtime, and stop using the computer at least an hour before you go to bed. The light given off by the computer may be similar to daylight and can be over-stimulating to some people. Avoid using your bedroom for any purposes other than sex or sleep. Do not use your bedroom as your office, since this will be too stimulating to your mind when you need to relax.

Stress and depression are frequent causes of poor sleep. Worries or fears that are pushed away during the day can come back with overwhelming force at night, making sleep impossible. The best way to eliminate stress is to solve the stressful problem. If this is impossible, find some effective ways of stress reduction, including relaxation therapy, exercise, and counselling.  If you frequently wake up from your sleep and are unable to get back to sleep again, this can be a symptom of depression. Depression that lasts for more than a few weeks can be serious, and you should consider seeing a doctor to have it treated.

In most cases, an inability to sleep is temporary and will resolve in a week or two. Insomnia that lasts for weeks may be a symptom of a more serious medical or psychological problem.

A visit to your doctor will help as well. If you feel very sleepy during the day, don’t take any chances. Visit our doctors to find out why. Call 954.967.6550.