9 ways to prevent insomnia

9 ways to prevent insomnia

Sleeping troubles are known to be one of the most widely reported psychological disorders in the world. Here you can read about 9 ways to prevent this disorder.


Insomnia – difficulty getting to sleep, staying asleep or having non refreshing sleep. These symptoms can affect our ability to function properly during the day. Persistent insomnia can affect our performance at work and delay recovery from illness. It is also one of the main causes for depression. It is common for people with insomnia to complain of having low energy during the day, but not to feel sleepy.

Most adults need between 6-9 hours of sleep each night, this depends on the individual. New-born babies can sleep up to 16 hours a day. School children need on average 10 hours. People over the age of 70 are normally light sleepers and need less than 6 hours.

Insomnia normally is more frequent among older people and women. This may be due to differences in lifestyle, hormones, stress, menopause and pregnancy, these can all influence insomnia.

9 ways to prevent insomnia

1- Keep regular hours

Going to bed and getting up more or less the same time every day will help programme your body and mind and help you sleep better. Choose a realistic time to go to bed, e. g when you feel tired.

2- Peaceful sleeping environment

Your bedroom should be only for rest and sleep. Keep it quiete and dark. Neither too hot nor too cold. Temperature, lighting and noise are key factors to maintaining the perfect environment to fall asleep.

3- A comfortable bed

A good mattress not too soft not too hard. No pets are to sleep in the bedroom as this will cause disturbance during the night

4- Reduce caffeine intake

Caffeine such as coffee or tea, fizzy drinks, alcohol and drugs, all these interfere with the sleep process and prevent deep sleep. Try other options - herbal tea or a milky drink

5- Daily exercise

Moderate exercise such as walking or swimming can help to relieve stress and tension built up during the day. However do not do vigorous exercise too close to bedtime as it may keep you awake.

6- Don't smoke

Smokers often take longer to get to sleep, wake up more often and this leads to disrupted sleep pattern.

7- Relax before bed

Have a warm calming bath. Listen to relaxing music. Try yoga which helps to relax body and mind

8- Keep a diary

Write your worries away. Prepare for daily tasks, plans and goals in advance. It is very important to do this during the day, this way you go to bed with a clear mind free of worries.

9- Don't worry in bed

If you can't sleep don't lay in bed worrying. Get up and do something relaxing, read. This will help you regain tiredness, when you feel relaxed and sleepy try again.

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18 Comments
Matt Brown
Matt Brown
I may try some of these methods. But between the wife and the dog they both are up and down all night so I guess I'm just doomed not to sleep till I die. Maybe then I can get the sleep I need.....lol
3
Sep 19, 2015 9:17PM
Fred Quatman
Fred Quatman
Sleep what sleep?
0
Sep 19, 2015 10:00PM
Jim Hill
Jim Hill
i have the same problems Matt Brown. i believe if we want to get serious about our sleep and our health , at least for me, i am considering my own bedroom. can always visit the wife and dog before bed time, lol. seriously though, if we want to be healthier and happier it must be considered !
2
Sep 20, 2015 2:54PM
Ichitey James
Ichitey James
Have the same problem,
1
Sep 20, 2015 3:49PM
pttwheat
Jim Hill you have the right Idea. Before my husband died he did go to another room to sleep. Between my sleep habits and the dog he was not able to get the sleep he needed. It seemed to help both of our sleep habits. But we still stay interested in each other if you get my drift. So we were both happier people. Sure wish he was still around. Good luck and see if your wife does not agree with your idea.
3
Sep 20, 2015 7:02PM
Paula Santos
Paula Santos
I've had insomnia and been taking sleeping pills for as far as I remember. I have tried everything. I've even decided to stay single so I can sleep... Lol I have a bed I feel comfortable with, I keep the right temperature, dark and silent. No pets either. Still I can't sleep. Even taking Ambien I wake up a few times during the night and lack energy in the day. It is hell
1
Sep 21, 2015 7:18AM
Paula Santos
Paula Santos
Horrible thought Matt ! Lol
1
Sep 21, 2015 7:22AM
RayKia Gee
I feel your misery. Really annoying. Perhaps some exercise will help
1
Sep 21, 2015 7:23AM
Paula Santos
Paula Santos
I totally agree with your idea. Hope your wife doesn't mind. Unforttunately my ex was a loud snorer and took offense and did not agree with my suggestion of a separate room. We eventually got divorced as lack of sleep made me cranky and snappy. Obviously ...
1
Sep 21, 2015 7:31AM
Linda Shrauger
Linda Shrauger
And don't turn on the TV or other electronic devices, they stimulate your brain..
0
Sep 22, 2015 1:48AM
Kathleen Peterson
Kathleen Peterson
Seriously when my husband and I decided to have separate bedrooms we were both much happier and less stressed due to finally getting proper sleep. It made it more fun too, to go visit each other. We'd bring surprises for each other from time to time such as a good bottle of wine or flowers etc. Lord how I miss him. He was a good husband and father. 30 years just wasn't enough.
3
Sep 22, 2015 4:24PM
Lesley Thomas
Lesley Thomas
It really helps to write down all your thoughts when you are in bed to clear your head. You can always destroy the written thoughts in the morning!
1
Sep 24, 2015 7:06PM
Dianar Padilla
Dianar Padilla
Yeah.I turn off TV tablet and phone 800pm relax and usually 900pm I'm asleep.I sleep boit5/6 hrs.then sometimes I fall back asleep.sometime s I don't.o hell its driving me nuts ready for eternal sleep.
0
Sep 25, 2015 11:48PM
Brenda Hart
Good advice
0
Oct 21, 2015 12:25AM
Gae Maffei
Gae Maffei
Excellent
0
Nov 1, 2015 9:51PM

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