Did you know approximately half of adults struggle with insomnia, and up to 15% live with chronic problems?

While there are no hard and fast rules about how much sleep everyone needs, most adults require 7-9 hours each night. And anyone who’s spent the night tossing and turning knows the toll it takes on the body and mind the following day, especially if it continues night after night.

Our team at Compass Mental Health & Wellness in Houston knows how frustrating insomnia can be and how it can impact your physical and emotional health. Fortunately, you don’t have to count sheep to get a good night’s sleep. We offer holistic solutions that can have you sleeping like a baby again.

Do you have insomnia? We recommend making these lifestyle changes to help recapture those elusive zzzs.

Make a sleep schedule — and stick to it

It’s tempting to stay up late, especially on the weekends. But bodies thrive on habit and routine, including a consistent sleep-wake cycle.

To feel your best, you need at least seven hours of sleep each night. So, start by setting aside eight hours for sleep each evening with the same bedtime and wake time each day, even on weekends.

If you haven’t fallen asleep within 20-30 minutes of your bedtime, leave your bedroom and do something relaxing for a bit, such as reading or listening to soothing music. When you start to feel tired, go back to bed. Repeat this process as needed, but stick to your sleep and wake time as scheduled.

Create a sleep sanctuary

It’s easier to fall asleep in a restful environment, so amp up the right vibes in your bedroom.

The best sleep spaces should feel dark, cool, and quiet. You can even add room-darkening shades or a fan to help with lighting, sound, and temperature.

Finally, no matter how comfy you make your sleep sanctuary, don’t use your bed for activities like working, eating, or watching television. Instead, save it for sleeping.

Prep like a pro

Ready to head to bed? Set yourself up for sleep by taking the right steps, such as:

  • Reading
  • Taking a warm bath
  • Listening to relaxing music
  • Practicing relaxation techniques, such as meditation or yoga

And if worries or to-do lists keep you up at night, make a quick list of what’s on your mind before climbing into bed, so you can tackle it tomorrow.

Watch what you eat and when

No one wants to go to bed hungry, but you don’t want to go to bed stuffed to the gills either.

For the best chances of a restful sleep, avoid large or heavy meals within two hours of your bedtime. Similarly, limit caffeine, alcohol, and nicotine, all substances that can stay in your system for hours and easily disrupt sleep.

Increase your physical activity

Need another reason to move your body? Do it to get a good night’s sleep.

We recommend walking or exercising for at least 30 minutes almost every day and spending plenty of time outdoors. However, exercising too close to bed can interfere with restful sleep, too.

Play it safe and avoid activities that raise your heart rate for at least two hours before bedtime.

Know when to ask for help

Almost everyone has a sleepless night from time to time. However, if you have problems on a regular basis, and lifestyle changes don’t help, it’s important to contact your doctor.

Our team can help identify issues that could be causing or contributing to your sleepless nights, such as:

  • Stress
  • Chronic pain
  • Mental health disorders, such as PTSD, anxiety, and depression
  • Medical conditions, such as thyroid disease and diabetes
  • Sleep disorders, such as sleep apnea
  • Certain medications

After determining what’s to blame for your insomnia, we can create a personalized treatment strategy to restore your sleep, health, and quality of life.

Do you have insomnia? We can help you get the sleep you need. To learn more, call (281) 836-5452 or book an appointment online with Compass Mental Health & Wellness today.

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