Are you having trouble falling asleep at night? Do you frequently wake up during the night or too early in the morning and, as a result, feel tired throughout the day, finding it hard to pay attention or focus on tasks?
These are just some of the symptoms of insomnia, a common sleep disorder that makes it challenging to fall asleep and stay asleep, sapping you not only energy, but also affect your health, mood, work performance, and quality of life.
Most of us will experience acute (short-term) insomnia, which only lasts for a few days or weeks, at some point in our lives due to stress or a traumatic event. Some, however, suffer from chronic (long-term) insomnia that can last for months or years. In some cases, it’s due to a change in your sleep patterns as you age, a medical condition, or medications, but most likely it is caused by poor sleep habits, such as:
- An irregular bedtime schedule
- An uncomfortable sleep environment
- Eating too much late in the evening
- Consuming caffeine or alcohol
- Using your bed for work, eating, or watching television
- Taking daytime naps
- Engaging in stimulating activities before bed
- Using a computer, smartphone, or other electronics just before bedtime
The good news is that you can put an end to sleepless nights by making some simple changes to your routine.
Ways to Prevent Insomnia
You can help prevent insomnia and promote healthy sleep by adopting these good sleep habits:
- Establish a consistent bedtime and wake time. That includes the weekends!
- Stay active and avoid sedentary behavior. The regular daily activity makes use of your energy and enables your mind and body to seek a good night’s sleep.
- Avoid or limit daytime naps.
- Check any medications you may be taking to see if they are contributing to your sleeplessness.
- Avoid or limit your intake of caffeinated beverages and alcohol. Also, don’t smoke, as nicotine can be a contributing factor to insomnia.
- Avoid large meals and beverages prior to bedtime. Your last meal should be at least a few hours before you go to sleep.
- Make sure your bedroom is comfortable for sleep.
- Try a relaxing bedtime ritual, such as taking a warm bath, reading, or listening to soft music or ambient sounds.
Insomnia Treatment in Reno Sparks, Nevada
By changing your sleep habits – as well as addressing any issues associated with insomnia – you can help restore restful sleep. If these measures don’t work, there are other methods – such as cognitive behavioral therapy, medications, or both – that may help improve your relaxation and sleep.
At MelioREM Sleep Clinic, our team of board-certified physicians works closely with patients from all over Nevada, including Elko County, to help them find the best solution for their individual sleep disorders, including chronic insomnia. Our mission is to help you achieve optimal sleep, so you can maintain your health and achieve a better quality of life.
To learn more about our comprehensive services that can effectively treat insomnia and other sleeping disorders, call us today at (775) 557-4900 or simply request an appointment now.
