Do you have trouble falling and staying asleep at night? When you do sleep, is it of poor quality, causing you to not feel refreshed the next morning? You may be suffering from insomnia. Insomnia occurs when a person is habitually unable to fall asleep at night. This may be because of things like long-lasting stress, prolonged emotional distress, anxiety, depression, or various physical health issues. When a person is unable to get a good night’s rest night after night, it begins to take a toll on the body and mind. The person may become more anxious or depressed, overly irritable, have trouble focusing, and have problems staying awake during the day.
These things can understandably have a negative impact on a person’s life, especially if they are caring for a loved one. Luckily there are many things that can be done to combat insomnia. Things like medication and cognitive behaviour therapy (CBT) are always an option, but simple lifestyle changes can also have a large impact. By being active and exercising during the day, you will be able to fall asleep with more ease when the time comes to rest for the night. Before bed, doing things such as taking a hot bath, reading a good book, and listening to calming music can help you to feel more relaxed. It is also important to avoid drinking caffeinated beverages at least 4 hours before you think you will retire for the night. Developing a bedtime routine may also be helpful for some people, as waking and falling asleep at the same times each day can help get your body into a rhythm. Right before bed, be sure to limit your screen time, as the bright lights from phones or TVs may cause you to feel even more awake! Ensuring that your bedroom is dark and quiet is also a quick and easy thing that can help you to fall asleep with ease. Doing these things will not only have an impact on your sleep but will also help you get back to being you so that you can be the best carer that you can be!