How to deal with insomnia and get more sleep

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Insomnia, narcolepsy, restless legs syndrome (RLS) and sleep apnea are key sleep disorders defined by the Centers for Disease Control and Prevention. According to the National Sleep Foundation, as much as 48 percent of Americans report insomnia occasionally, and 22 percent experience insomnia almost every night. In fact, women have a higher rate of insomnia than men.

If you have trouble drifting off to dreamland every night, don't reach for the sleeping pills just yet. Quality is just as important as quantity when it comes to sleep, and the recommended hours for adults is about seven for enough rest. What most people do not consider though is the hour or two before sleep sets in that plays an important role in getting a good night's sleep. Here are some ways to get better sleep at night.

1. Go offline.

The light from computers and mobile phones affects the hormones that induce sleepiness, so it's best to stay away from electronics at least an hour before sleeping. The Mirror reports that according to Dr. William Dement, author of In the Promise of Sleep, it is best to keep your work-related things outside your bedroom or in an office inside your home. Dr. Dement said: “When you eliminate the stuff in your bedroom that isn’t related to sleep, such as work papers, your brain starts to associate the room only with sleep and intimacy.” Additionally, swap reading on your electronic device with reading a real book. “Instead of watching TV, wind down with a book – it won’t overstimulate your mind and you’ll go to sleep when you’re tired, not when the program finishes," he said. 

2. Get enough exercise.

Not only does exercise provide a myriad of health benefits, but it also helps you sleep better. When you exercise, your body temperature rises, and when at rest, it lowers. Dr. Dement said: "It’s that drop that promotes sleep. Exercising six hours before bedtime is optimal, but any time of day will help."

3. Switch your night cap to a carb treat. As mentioned earlier, the quality of sleep must also be taken into consideration. According to The Guardian, while a small amount of alcohol can help you fall asleep faster, it may cause disturbed sleep. Instead, go for a small portion of food with carbohydrates like a banana or a serving of potatoes. Cath Collins, chief dietitian at St George’s Hospital in London told The Mirror: "They cause insulin to be released and lets the tryptophan that’s naturally found in your bloodstream (and makes serotonin that signals sleep) through to your brain."

4. Make your sleeping area as comfortable as you possibly can.

Go for aromatherapy, specifically lavender, which has been proven to improve sleep quality. Have a relaxing playlist on hand to help you unwind at the end of the day. Head over to Spotify or any music streaming service and check out various sleeping playlists to help you drift off. Imagine a calming waterfall or a tranquil beach, which researchers at Oxford University revealed helped insomniacs fall asleep faster. According to the Mirror, study author Allison Harvey explained: "Picturing an engaging scene takes up more brain space than the other techniques such as counting sheep. Plus, it’s easier to stay with it because it’s more interesting."

Lastly, go to bed at the best time for your body, which is 10 p.m. Harvey said: "Levels of the stress hormone cortisol are rock-bottom, while your body produces a surge of sleep-inducing melatonin, which peaks around midnight. Your heart rate falls along with your body temperature and stress hormones, so your whole body’s primed for sleep."