In the past we have discussed insomnia, particularly secondary insomnia. Unlike primary insomnia, secondary insomnia is when sleep problems are being caused by some external factor(s) that may not be entirely physical. These may include: depression, anxiety, drug abuse, alcoholism, heartburn and/or many other health conditions. We recommend that you seek treatment for these conditions. But in the meantime, try these tips to help you cope with it:

• Set a schedule. It may be challenging, but try to set a sleep schedule that has you waking up at the same time every day. (This includes weekends too.)
• Get moving. Starting some sort of exercise routine can actually help improve how well you sleep and for how long. However, you should avoid exercising in the evening, as a raised heart rate can actually contribute to difficulty falling asleep. Although it may seem like exercise would make you tired, it can actually have a stimulant effect on your body for a few hours following the workout.
• Get cozy. You want your bedroom to be as comfortable as possible to help induce sleeping. While obviously this means a comfortable bed and bedding at a bare minimum, also consider room temperature, noises, lighting and any other factors that affect your ability to drift off (and stay there).
• Leave your worries at the (bedroom) door. If you find yourself lying in bed thinking about all the things you need to do, should’ve done, etc., this tip is for you. Before you go to bed, make a point to set aside some time to make a to-do list or organize your thoughts. Transferring your troubles out of your mind and onto paper will help you feel at peace with where you’ll need to start when you wake up.
• Watch what you eat and drink. This tip is two-fold. First, if you suffer with insomnia, there are a few things you should avoid eating and drinking all together. These include (but aren’t limited to) any drinks with caffeine, any foods high in sugar and any alcoholic beverages. Second, don’t eat or drink right before you go to bed. This can also hinder your chances for getting a good night’s sleep.

If you are suffering with secondary insomnia or one of the health conditions that contribute to it, contact Solace Counseling. We can help you by creating a customized treatment plan for you that will include treatment directly for the health condition, as well as its side effects—like insomnia.