5 Ways To Reduce Insomnia

February 28, 2019

Insomnia is defined as habitual sleeplessness and is a common sleep disorder that can affect your quality of life.  People with insomnia have trouble falling asleep or waking up in the middle of the night and not being able to fall back asleep.  Approximately 10% of Canadian adults experience persistent insomnia and about 20-25% experience occasional insomnia.

Insomnia Can Be Caused By A Number Of Factors Including

  • Stress
  • Poor Sleep Hygiene
  • Mental Health Conditions
  • Use of Stimulants
  • Other Health Conditions
  • Consistency

5 Ways To Reduce Insomnia

Go to Bed at the Same Time Every Night and Wake Up at the Same Time Every Morning

Set an alarm to wake up in the morning and get up at this time no matter how you slept the night before.
Maintain the same bedtime routine. (I.E. Dim the lights, wash your face, brush your teeth, climb into bed)

Ditch the Electronics

At least 30 minutes, but ideally 1 hour prior to going to bed, turn off the electronics. Try reading a book by lamplight instead.

Regular Exercise

Physical exertion is a great way to make your body tired, but avoid exercising within four hours of bedtime.
Light stretching and relaxation can also help prepare your body for sleep.

Avoid Stimulants

Eliminate caffeine, alcohol, nicotine and recreational drugs 4-6 hours prior to sleep.
You should also avoid foods that contain sugar close to bedtime.

Practice Stress Management

Use relaxation techniques, meditation or seek counselling if persistent stress is prevalent in your life. Keep a journal of thoughts that are keeping you awake at night. Getting these down on paper can help prevent you from going over them in your mind endlessly.

Healthy eating habits are also an extremely important factor in insomnia. However, everyone’s situation is slightly different. So I encourage you to reach out to a trained nutrition professional for nutrition and supplementation guidance that will help alleviate insomnia.

About the Author

Sarah Jenkins

Childhood Nutrition Family Nutrition Holistic Nutrition

Ontario

Helping families achieve their long term nutrition and lifestyle goals.

Read More
NutraPhoria School of Holistic Nutrition | 5 Ways To Reduce Insomnia

Request a Brochure

Interested in finding out more about a career in holistic nutrition?

Get the Brochure!

We value your privacy.  You are signing up to receive a brochure, school information and updates about our program. You may opt out at anytime.

Healthy Body • Healthy Mind • Healthy Spirit

Education for a Healthy Future

Request a Brochure

We value your privacy.  You are signing up to receive a brochure, school information and updates about our program. You may opt out at anytime.

  • This field is for validation purposes and should be left unchanged.

Close ×