15 Tips to Improve Insomnia and Sleep Peacefully Through the Night

Insomnia is one of the most commonly reported sleep problems in Midlife Women…

What is insomnia?

Insomnia is a common sleep disorder. It is defined as an inability to go to sleep, waking up too early, or feeling unrested after sleep for at least three nights a week for at least three months. Most adult women need to get at least eight hours of sleep a night to feel rested.

Insomnia can make it difficult to accomplish routine tasks like going to work and taking care of yourself or others.

What are the symptoms of insomnia?

The most common symptom of insomnia is difficulty sleeping — either going to sleep, staying asleep, or waking up too early. If you have insomnia, you may:

Lie awake for a long time without going to sleep

Wake up during the night and find it difficult to go back to sleep

Not feel rested when you wake up

Lack of sleep may cause other symptoms during the daytime. For example, you may have low energy during the day. It can also cause you to feel anxious, depressed, or irritable, and you may have a hard time concentrating or remembering things.

It can be difficult to change everyday habits, but if you can stick with some of these changes, you might be able to improve your sleep…

15 tips to improve insomnia and sleep peacefully through the night

Try to go to sleep at the same time each night or when you get sleepy.

Try to get up at the same time each morning, regardless of how well you slept.

Do not nap longer than 30 minutes or anytime between 3 p.m. and bedtime.

Go outside every day for at least 15 to 20 minutes. The natural light will help you get into a natural pattern of sleeping.

Before bedtime, try to avoid bright, artificial light from computer screens, mobile phones, or televisions. Do not allow electronic devices in the bedroom.

Follow a regular, relaxing routine at the same time each night when you get ready for bed.

Go to bed only after winding down and when you are ready to sleep.

Do not read in bed, listen to music, or do other activities that engage your mind and can keep you awake.

Keep your bedroom dark, quiet, and cool for sleeping.

Use a sleep mask or light-blocking curtains.

Use earplugs, a fan, or a white noise machine or app on your phone to block out sounds.

Do not drink alcohol or caffeine or use nicotine for at least five hours before bedtime.

Get regular physical activity during the daytime. Exercise or physical activity close to bedtime, can make it harder to fall asleep.

Do not eat heavy meals or drink a lot of liquids two to three hours before bed.

If you still cannot sleep after about 15 minutes of getting into bed and turning out the light, get out of bed and do something relaxing until you feel sleepy.

Please see a doctor if the problem becomes severe enough and you have tried everything! Your health and well-being is very important!

Much Love,

Michele

womenshealth.gov (2019)