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  • Scripps Health

8 Tips to Beat Insomnia and Get You Sleeping Again

Difficulty falling or staying asleep can lead to health problems

Are you having trouble with insomnia? While everyone doesn’t need the same amount of sleep, most adults need between seven to nine hours of shut eye per night. As you get older, you may get tired earlier and wake up earlier, but you still need the same amount of sleep.

“Sleep is essential for your physical and mental well-being,” says Michael Pham, DO, an internal medicine physician at Scripps Coastal Medical Center Carlsbad. “Adequate sleep helps restore your energy, boost your mood, lower your blood pressure and produce hormones that help build muscle, repair cells and tissue, fight infection and control appetite.”

Remember that if you sleep better, you’ll feel better. Untreated insomnia can lead to significant health issues, including obesity, diabetes, high blood pressure, heart disease and issues with memory.

8 bedtime tips for better rest

Talk to your doctor if you’re regularly having trouble sleeping. Sometimes, all it takes is making some simple changes to your lifestyle and daily habits to halt those sleepless nights and help your body get the rest you need.

1. Limit caffeine

Caffeine is a stimulant and can stay in your system for up to eight hours. Limit yourself to one caffeinated drink early in the day.

2. Avoid alcohol and nicotine

Alcohol can disrupt your sleep at night. Avoid alcohol for at least four hours before going to sleep and limit the amount you consume. The more a person drinks before bed, the stronger the disruption of sleep during the night.

Nicotine is a stimulant that can also interfere with your sleep.

3. Get regular exercise