Every year one out of four Americans develop insomnia, and nearly a third of all Americans experience some symptoms of sleeplessness. However, many don’t realize that their insomnia is situational. From thrown off sleep patterns to environmental changes, how you manage your activities throughout the day can largely affect your circadian rhythm. By adjusting your daily routine, your insomnia may not be so difficult to overcome as you’d think.

Give the Bright Light a Try

Whether you’re out of town on business and have trouble sleeping in that hotel bed, or the pressures of your daily life are keeping you up at night, telling you to get a good night’s sleep is easier said than done. Since it’s likely your insomnia may be situational, adjusting your habits just may be the cure. Try starting your day by turning on your artificial bright light. They aren’t just for seasonal affective disorder. The blue lightwaves from a them stimulate the photoreceptors in your retina which help reset your circadian rhythm. But those blue lightwaves aren’t solely found in sunlight and your artificial bright light. Your smartphone or tablet also emits those same activating lightwaves. So staring at your screen before bed may be keeping you up at night and contributing to your insomnia. However, many devices now offer settings which filter out the blue light emitted from your device. Definitely worth exploring if you find yourself having trouble putting down your screen.

Sound Versus Silence

Going back to your smart device… There are countless sleep apps that can expedite your journey to the land of Nod. From sleep hypnosis programs to white noise apps, you could be one click away from getting a good night sleep. But if you’re the type who’s stirred by the sound of a pin drop, give earplugs a try. This could be key to giving you a solid, uninterrupted night’s sleep.

Shower twice a day

As part of your circadian rhythm, your body temperature drops at night and rises throughout the day. Starting your day with a cold shower can offer some obvious stimulating benefits, one of which is your body kicking into gear to warming itself up again. Then at the end of your day, consider taking a long hot shower. As soon as you step out of the shower your body starts working towards decreasing your body temperature, and if timed right this can help your circadian rhythm trigger the onset of sleep.

A poor night’s sleep can easily throw us off our game. But the best way to break out of the insomniac cycle is doing everything you can to reset your body’s clock. Start with your artificial bright light and a cup of coffee. Follow it up with a cold shower. Stay active and get some exercise. At the end of the day take a warm shower or a nice hot bath. Keep your eyes off that screen if you can. Go to bed and wake up at the same time each day for a few weeks, and watch your new healthy habits reset your clock.