Overcoming Insomnia

Insomnia is defined as a condition involving difficulty falling and staying asleep. Chronic insomnia can cause sleep deprivation, which leads to dcreased concentration, lowered mood, decreased immune functioning, and decreased cognitive functioning. Below are some tips for overcoming insomnia.

Develop a Pre-Bed Routine. It's important to develop a routine that tells your body and mind that it's time to wind down. This creates a buffer between the stresses of life and the peace of sleep. Take 15-30 minutes to meditate, take a bath, or read something light or comforting.
Consistency. Go to bed and get up around the same time every day.
Write Down Your To-Do List Before the Pre-Bed Routine. Get organized and get as much out of your head as possible before you wind down.
Exercise. Regular exercise helps to re-set your circadian rhythm, increases energy, and makes you more sleepy at the right time.
Limit Bed to Sleep and Sex. Do not watch tv, study, or do work in bed. Bed should not be associated with anything stressful or activating.
Avoid Alcohol. Although some people use alcohol to help them fall asleep, alcohol actually disrupts the sleep cycle. Essentially, you spend less time in the various stages of sleep than you need and you do not get fully rested.
Decrease Caffeine. Caffeine's stimulant effects, especialy after noon, can worsen an already disrupted sleep schedule, making it even more difficult to fall asleep.
Create White Noise. Use a white noise maker, air conditioner, or humidifier to create a quiet background that insulates you from other noises and distractions.
Don't Just Lie There. If you're in bed awake for more than 30 minutes, get up and do something boring. You want to find something minimally engaging to make you feel sleepy and ready to nod off.
Talk to Your Doctor or Therapist. If nothing seems to be working, talk to your physician or therapist. There are additional strategies, including prescription medications, that can be useful. Also, it may be important to deal with the underlying issues by talking to your therapist about the sources of your stress and anxiety.