Insomnia sufferers often feel they don't get enough sleep at night, have trouble falling asleep, or wake up frequently during the night and early morning. Insomnia causes fatigue and affects daytime activities. This condition occurs due to various factors, including stress, anxiety, depression, poor sleep habits, and circadian rhythm disorders.

Besides maintaining a regular sleep-wake schedule, the following tips can contribute to improved sleep quality.

Avoid daytime naps: Limiting daytime sleep can lead to better sleep at night. If needed, a 10-20 minute nap can improve memory and focus, allowing the brain to rest. However, such naps should ideally be taken around noon or 1 p.m., avoiding late afternoon naps as they can cause fatigue, lethargy, and disrupt nighttime sleep.

Remove clocks from the bedroom: People with insomnia should avoid keeping clocks near their beds. This habit can lead to frequent clock-watching and increased anxiety, making it harder to fall back asleep. If an alarm is necessary, place it in a drawer or out of sight.

Use a pillow between your legs to reduce back pain: If insomnia is caused by back pain or knee discomfort, placing a thin, soft pillow between your legs can help. Additionally, lying on your side with a long pillow supporting your back can better align your hips and reduce pressure on your lower back. This alleviates back pain, promotes relaxation, and deeper sleep.

Choose the right pillow: Avoid pillows that are too high or too low, as they can cause neck stiffness and affect sleep quality. Choose a pillow of appropriate size to support the natural curve of your neck while lying down.

Maintain clean bedding: Sneezing, runny nose, and itching due to dust mite or mold allergies can lead to insomnia and poor sleep quality. To improve this, clean your bedding daily and change sheets and pillowcases every 1-2 weeks.

Engage in appropriate exercise: Regular exercise increases endorphins, dopamine, and serotonin (hormones that create feelings of happiness and reduce stress), promoting better and deeper sleep. However, excessive exercise or exercising too close to bedtime can cause unnecessary alertness, leading to insomnia. Therefore, complete your workout 3-4 hours before bed. Prioritize gentle exercises for both mind and body, such as yoga, tai chi, or walking.

Reduce light exposure: Switch from white light to yellow light in the evening, 2-3 hours before bed. Lower light levels signal the brain to produce melatonin, a hormone that induces sleepiness.

Plan your meals: People with insomnia should finish dinner 2-3 hours before bedtime. Eating too late and close to bedtime overloads the digestive system, potentially increasing blood sugar and causing insomnia. Choose easily digestible foods for dinner and eat in moderate portions. Limit fluid intake close to bedtime, as this can lead to frequent nighttime awakenings to use the restroom, disrupting sleep.

Anh Chi (WebMD)