If you have maintenance insomnia, you should find ways of minimizing the risk of awakenings. There are some techniques you can use to get back to sleep. The techniques below are going to help.
Before going to bed
Exercising daily especially in the morning or early afternoon is going to help in improving sleep for people suffering from insomnia. It is going to help shed stress and relax. Light stretching before going to bed can also improve your sleep.
Avoid napping during the day. If you are having a hard time sleeping at night, then you might be tempted to make it up by sleeping during the day. This is not a good idea because napping too much is going to disrupt the body cycle. If you are dealing with insomnia, then you should try eliminating your naps, and see if it makes a difference.
Avoiding stimulants and alcohol. You should avoid drinking, eating, or taking caffeine after noon. Avoid vaping, smoking, and drinking alcohol a couple of hours before bedtime. These behaviors have been shown to interfere with REM sleep.
Alcohol and caffeine are dehydrating. Drinking alcohol is going to disrupt your sleep cycle and you will wake up thirsty.
Avoiding diuretics. You should limit liquids within a few hours of bedtime to avoid waking up at night to urinate. Try to avoid diuretic drinks, food, and medications. They stimulate the kidney and force you to make trips to the bathroom more often. Some examples include caffeinated soft drinks, coffee, asparagus, some herbal teas, and watermelon.
Make your room sleep-friendly. Keep out lights and darken your bedroom because it is going to help you with your sleep. This includes blinking or glowing lights from electronic devices. If the alarm clock is producing the light, then turn it so it faces the wall. It will also help avoid the anxiety that comes when you keep looking at the time. Invest in a new mattress, find the best Beautyrest mattress. Block out any distracting noises using white noise machines, earplugs, or fans. The temperature should be ideal for sleep, which is usually between 65 and 67 degrees.
If you are feeling anxious, then give breathing exercises a try so you can calm down your mind. Your body is also going to relax. Equal breathing exercises have become a favorite for many people. This is simple, inhale a deep breath then hold it for four counts, then release it over four counts. You can add a meditation phrase if you find it helpful. There are many breathing techniques out there, give them a try and see what works best for you. Some of them include alternate nostril breathing and progressive relaxation.
Using guided visualization. This involves closing your eyes and using your imagination to place yourself somewhere soothing and calm. Maybe you love the sound of a waterfall. Maybe you like imagining that your troubles are leaves that are being carried away by the river. You can prepare a vision to use during a stressful moment. Other people plug their earbuds then listening to gentle music, an audio track, or an audiobook. The goal here is to prevent your mind from thinking about your anxiety when you are awake. You should focus on relaxing thoughts.
Stop trying; leave your bed. There are some who have associated the bed with the frustration of failing to sleep. If you find it hard to sleep 20 minutes after going to bed, then get up and look for something relaxing to do. You can lie on the floor, sit on a chair, or go to the living room couch. Your lights should be dim and choose a relaxing activity that is going to occupy your mind (reading, watching a bad movie, knitting, etc.). When you start to feel sleepy, go to bed and try again.