What can I do to manage my insomnia?

Some basic sleep hygiene tips for insomnia include consistent sleep times, cutting caffeine, exercising regularly and not eating close to bedtime. Watch sleep behavior expert Lisa Medalie, PsyD, share these tips and what to do if you need more help.

Transcript

00:00

You want to make sure that you're cutting out all caffeine after lunch. Caffeine has a very long half life and stays in the system

00:06

8 to 10 hours after you consume it. [MUSIC PLAYING]

00:20

So if you're having difficulty with sleep, if you have insomnia symptoms, the first thing to do are try some basic sleep hygiene strategies.

00:26

So first you want to make sure that you're going to bed and waking up at a consistent time every day, even weekends.

00:34

So you want to make sure that you're cutting out all caffeine after lunch. Caffeine has a very long half life and stays in the system

00:41

8 to 10 hours after you consume it. You want to make sure that you're exercising regularly.

00:49

People who exercise regularly sleep better at night. But you want to avoid serious exercise within three hours of bedtime.

00:59

You want to make sure you go to sleep not too hungry but not too full. Either we, say to avoid spicy or heavy foods within three hours

01:06

of your bedtime. So if you try these strategies and they're not successful,

01:13

you're still struggling with sleep or insomnia, then you want to make sure that you see a behavioral sleep medicine specialist and go through what's

01:20

called cognitive behavioral treatment for insomnia. [MUSIC PLAYING] [AUDIO LOGO]