What are some common behaviors that perpetuate insomnia? Some of them may surprise you!
- Eating a heavy meal close to bedtime may disrupt your sleep. The best practice is to eat lightly before bedtime. When you eat too much in the evening, it can cause discomfort and make it hard for your body to settle and relax. Spicy foods can also cause heartburn and interfere with your sleep.
- All forms of alcohol are sedatives. Alcohol can help you fall asleep initially, but may disrupt your sleep later in the night.
- Love that java? Remember, caffeine is a stimulant. Most people understand the alerting power of caffeine and use it in the morning to help them start the day and feel productive. Caffeine in moderation is fine for most people, but excessive caffeine can cause insomnia. A 2005 National Sleep Foundation poll found that people who drank four or more cups/cans of caffeinated drinks a day were more likely than those who drank zero to one cups/cans daily to experience at least one symptom of insomnia at least a few nights each week.Caffeine can stay in your system for as long as eight hours, so the effects are long lasting. If you have insomnia, do not consume food or drinks with caffeine too close to bedtime.
- Nicotine is also a stimulant and can cause insomnia. Smoking cigarettes or tobacco products close to bedtime can make it hard to fall asleep and to sleep well through the night. Smoking is damaging to your health. If you smoke, you should stop.
Insomnia & The Brain
So What is the Solution?
Exactly what is Cognitive Behavioral Therapy?
What Are My Top 5 Take-Aways?
- 35% of Americans don’t get the recommended 7 hours of sleep per night. Twenty percent have sleep disorders. Do one of these statistics apply to you?
- Take control by following some of the recommendations outlined in this sleep series.
- Incorporate good sleep hygiene.
- Talk to your doctor about your sleep. Get a thorough sleep evaluation.
- If these solutions do not help you, consider asking your physician for a referral to a Cognitive Behavioral Therapy psychologist.