Insomnia can be short- term or long- term. Transient insomnia (short- term) is very common and is a normal reaction to a stressful event. Once the stressful event has passed, the insomnia goes away and your usual sleep pattern returns. Chronic insomnia refers to a sleep problem that has lasted for six months or more. This type of insomnia requires some intervention.
The following is a list of do’s and don’ts that can help you establish a good sleep pattern:
DO:
Go to bed at the same time every day.
Get up from bed the same time every day.
Get regular exercise every day, preferably in the morning. Research has shown that regular exercise (aerobic and stretching) improves restful sleep. But do not exercise within six hours of your bedtime.
Avoid napping during the day. If you must take a nap, do so in the morning or early afternoon and nap for no more than one hour. Taking extended naps or napping in the late afternoon will make it very difficult, if not impossible, to fall asleep at night.
Use a relaxation exercise just before going to bed. I have hand-outs on progressive relaxation and breathing exercises that are usually provided to clients. Additionally, gentle stretching exercises can reduce muscle tension at bedtime.
Keep your feet and hands warm. If necessary, wear socks to bed.
DON’T
Go to bed after midnight. Many people get their “second wind” after midnight and will have difficulty falling asleep.
Engage in stimulating activity just before bed. Avoid discussing emotional issues or getting into arguments prior to going to bed.
Again, do not exercise just before going to bed.
Sometimes, through using inappropriate coping strategies, insomnia can cause more insomnia. Giving up on your regular exercise routine and resorting to taking naps because you are tired will only make your sleeping problem worse. Establish a regular routine and stick to it. It may be difficult at first, but once you have done it for several days to a week it will become easier.