Insomniac? Read what not to do to mess your sleep cycle

Are you frustrated with your sleeping pattern or lack of it? You're not alone. Most people experience insomnia at some point in their lives, and 10% have chronic problems with insomnia. If you're staring at the ceiling hour after hour, night after night, it's hard to know what to do or how to fix it.

Here are some classic mistakes you could be making, and what you should be doing instead.

1. Stop looking at the clock

Do this instead: Flip the clock to face the wall, or hide it in a drawer or under the bed. Constantly checking the time will only arouse you and reinforce the idea that you'll "never" get back to sleep.

 

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2. Don't stay in bed more than 15 minutes

Do this instead: Indulge in some quiet activity outside bedroom such as reading a book or watching boring television in a comfortable chair. It's important to remind your brain that your bed is for sleeping, not for lying awake and worrying.

3. Don't sit in bright light

Do this instead: If you really need to do something then, use only a dim reading light, or go sit in the glow of your television or computer monitor. Keep bright overhead lights switched off, because light disrupts the production of melatonin—a hormone that regulates sleep—in your brain.

4. Don't do anything too stimulating

Do this instead: Indulge into a peaceful activity such as sniffing essential oils or a warm bath that will help you unwind. Avoid using electronic devices. Reading whodunits or balancing your checkbook, on the other hand, may keep your mind working and alert.

5. Not asking for help

Do this instead: If all that’s happening is too overwhelming, visit a privatedoctor clinic. Consulting a doctor that will analyse your lifestyle and recommend optimal changes along with medication can be of great help. IPSA Medical Clinic for insomnia, based in London has a client-centred approach to your diagnosis and treatment. This private and confidential facility helps you to get to the cause of insomnia by analysing your lifestyle and sleeping routines and suggest tailored solutions that help you get a restful sleep.