{"id":356,"date":"2016-04-23T11:37:47","date_gmt":"2016-04-23T11:37:47","guid":{"rendered":"http:\/\/docere.metronmarketing.ca\/?p=356"},"modified":"2025-02-12T07:51:03","modified_gmt":"2025-02-12T07:51:03","slug":"7-tips-for-improving-insomnia","status":"publish","type":"post","link":"https:\/\/docerewellness.com\/?p=356","title":{"rendered":"7 Tips for Improving Insomnia"},"content":{"rendered":"

Insomnia is fairly common. Approximately one in four people experience difficulties with sleep. These difficulties include trouble falling asleep, staying asleep or waking early, as well as sleeping too much or having unsatisfying sleep.<\/p>\n

Insomnia affects people of all ages but people in the following groups have a higher chance of acquiring insomnia:<\/p>\n

\u2022 Individuals older than 60
\n\u2022 History of mental illness such as depression, anxiety etc.
\n\u2022 Emotional stress
\n\u2022 Working late nightshifts
\n\u2022 Travelling through different time zones<\/p>\n

Insomnia Treatment Calgary<\/h3>\n

Getting good sleep is fundamental to improving one\u2019s mental well-being. There are a number of strategies that can be helpful in getting a good night\u2019s sleep.<\/p>\n

    \n
  1. Set a bedtime routine. Have a bedtime routine helps to cue the body to relax and rest. Don\u2019t dwell on, or bring problems to bed. A routine may involve having a hot bath, a cup of non-caffeinated beverage, and reading before going to bed. A light snack can also be a good idea, especially if it is high in tryptophan which is a natural sleep inducer. These foods include bananas and milk. Avoid heavy, sugary or spicy foods.<\/li>\n
  2. In addition, it helps to keep the sleep-wake cycle regular by going to bed and waking at the same time.<\/li>\n
  3. Avoid caffeinated food or drink (tea, coffee, cola, chocolate) in the afternoons and evenings as these are stimulating. Nicotine can also be stimulating. Avoiding alcohol is also a good idea as this interrupts the quality of sleep.<\/li>\n
  4. Use your bed only for sleep and sex. The bed should not be associated with watching TV, working, reading, playing on a tablet etc.<\/li>\n
  5. Don\u2019t watch the clock. Checking the clock when you wake up can reinforce negative ideas such as \u201cI\u2019m going to be exhausted tomorrow; I\u2019ve only had 4 hours of sleep\u201d.<\/li>\n
  6. Get up after 20 minutes. This is probably one of the most important tips. If you haven\u2019t been able to fall asleep after about 20 minutes or more, get up and do something that is calming, non-stimulating or boring until feeling sleepy again. Keep the lights low and read a magazine or the sports section of the newspaper. This strategy may feel like it will make things worse but if one sticks with it, it can really help.<\/li>\n
  7. Get exercise. Exercising at least 30 minutes three times a week can improve your sleep. The best time to exercise is in the late afternoon or early evening. Exercising in the morning, while good for one, will not help with sleep.<\/li>\n<\/ol>\n

    If you are suffering from insomnia, there are many steps you can take to change your lifestyle. Contact<\/a> our clinic today so we can help!<\/p>\n","protected":false},"excerpt":{"rendered":"

    Insomnia is fairly common. Approximately one in four people experience difficulties with sleep. These difficulties include trouble falling asleep, staying asleep or waking early, as well as sleeping too much or having unsatisfying sleep. Insomnia affects people of all ages but people in the following groups have a higher chance of acquiring insomnia: \u2022 Individuals […]<\/p>\n","protected":false},"author":2,"featured_media":357,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[],"tags":[],"class_list":["post-356","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"yoast_head":"\n7 Tips for Improving Insomnia - Docere Wellness Centre<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/docerewellness.com\/?p=356\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Tips for Improving Insomnia - Docere Wellness Centre\" \/>\n<meta property=\"og:description\" content=\"Insomnia is fairly common. 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