Behaviour modification is the first step in treating winter insomnia. Breaking habits that may contribute to the problem is the best way to go. Here are some Tips to Treat Winter Insomnia:
- Do not eat a large meal before bedtime.
- Get plenty of exercise. Regular activity improves quality of sleep.
- Keep your bedtime and wake time consistent every day, including weekends.
- Do not take naps during the day. If you must nap, sleep no longer than 30 minutes. Do not nap after 3pm.
- Avoid or cut back on alcohol, caffeine and nicotine or any other stimulants. All of these can make falling asleep difficult.
- If you take pain medication, make sure it is effective enough to alleviate the pain. Too much pain can prevent you from falling asleep.
- If you take medications, check the label to see if insomnia is a possible side effect. If so, talk to your doctor about changing your medication.
Tips for Bedtime
- Tip number one is do not try too hard to fall asleep. The more relaxed you are, the sooner sleep will come.
- Set your alarm, but keep it out of sight–and out of mind–so you do not worry about what time it is.
- A great tip is to use your bedroom for sleeping only. Do not read, eat, work, watch TV or use your laptop while in bed.
- Keep a small pitcher of water at your bedside so you will not have to get up to get a drink of water in the middle of the night.
- Create a bedroom environment that encourages sleep. Make sure your bedding and room temperature are comfortable. Play soft music as opposed to turning on the TV.
