Dealing with Insomnia: 10 Tips to Sleep Better

A good night’s sleep works wonders for the human body. You wake up feeling fresh, energetic, and ready for a new day. Getting enough sleep also keeps you healthy.

Nonetheless, not all of us have the privilege of sleeping through the night. Some find it hard to fall asleep no matter how tired they are. This can be a sign of insomnia.

Insomnia affects your sleep and overall health. You feel drained and don’t have the same concentration levels as you did earlier. It can further lead to anxiety, stress, and depression when untreated.

Let’s find out what insomnia is and how to deal with it. Read on to know the tips to sleep better and tackle insomnia from the comfort of your cozy bed.

What is Insomnia?

Simply put, insomnia is the inefficiency of falling asleep or staying asleep at night. It happens to many of us on random days. However, when you stay awake day after day, it becomes a pattern. This pattern is a sign of insomnia.

Insomnia can be caused by several reasons. Anxiety, stress, body pain (arthritis, injuries), menopause, overthinking, excessive caffeine in the system, etc., are some reasons for insomnia.

There’s new data from SweetIslandDreams.com explaining how sleep apnea can indirectly lead to insomnia. Controlling insomnia is vital for maintaining good health.

10 Tips to Deal with Insomnia

Ignoring insomnia will only make it worse. Turning to a doctor is the best thing to do when you have insomnia.

That said, you can try a few tips at home to allow your body and mind to fall asleep. Try each tip to understand which ones work for you. Consult the doctor if insomnia persists.

Below are the 10 tips to deal with insomnia:

1. Re-do the Bedroom
Your bedroom is your safe haven. It should be soothing, calming, and allow you to relax. If you sleep in the dark, get additional curtains to block light from the windows.

Remove home assistants and other distracting devices from the bedroom. Change the décor to create a calming effect. Change the bedsheets and pillow covers often to maintain hygiene.

2. Ignore the Clock
The ticking clock causes anxiety and disturbs sleep in some people. Turn it away from you. Keep the alarm (phone/ clock) at a distance from the bed.

Don’t think about the passing time when you can’t fall asleep. Read a book or stare outside the window.

3. Avoid Blue Light
Don’t scroll through the internet (smartphones, laptops, tablets, etc.) when you’re ready for bed. Don’t watch TV from the bed. The blue light of the screens can affect your sleep and make you feel disturbed.

4. Avoid/ Minimize Sounds
This may not always be possible but still, block as much noise as possible from the bedroom. Wear noise cancelation headphones designed for sleeping. Don’t play loud music before bedtime.

5. Exercise and Mediate
Working out during the day makes it easy to fall asleep at night. Create a nighttime routine where you can sit and meditate for a few minutes once you are in your pajamas.
Engage in breathing exercises, listen to soothing music or sleep podcasts, and play white noise devices.

6. Monitor Food and Drink Before Bed
What you consume also affects your sleep. Big and heavy meals close to sleep time can keep you awake.

The digestive system works overtime and disturbs the body clock. Have a light meal and avoid caffeine. Soda, chocolate, tea, and even a few painkiller medications have caffeine. Choose a caffeine-free drink.

7. Follow a Routine
Routines are hard to maintain in today’s fast-paced world. However, it is a must if you want to stay healthy. Have a fixed sleep time and do your best to stick to it. Align your daily schedule with your body clock.

8. Ease Body Pains
Body pains make it hard to find a comfortable sleeping position. Use pillows and cushions to ease the pain. Using fewer or excess pillows will have adverse results. Ask the doctor to recommend the right kind of mattress if you have back pain.

9. Alcohol Doesn’t Help
Alcohol may cause dizziness but can also block restorative REM sleep (rapid eye movement) and lead to snoring or sleep apnea.

Furthermore, you might wake up dehydrated. Choose a beverage that calms the body and mind (alcohol and caffeine-free). The same goes for nicotine. No smoking before bedtime.

10. Avoid Sleeping Pills
Sleeping pills are a short-term solution and have an adverse impact in the long run. Don’t allow the body to get used to pills to fall asleep.

Use pills only as per the doctor’s guidance. Stay honest with your doctor and undergo the sleep study recommended by them.

To Conclude

Doctors may recommend behavioral therapy or sleep aids, depending on your condition. Timely intervention can cure insomnia and improve your health.

Ref:
https://www.webmd.com/sleep-disorders/ss/slideshow-sleep-tips
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/insomnia-how-to-sleep-better
https://www.medicinenet.com/20_tips_for_better_sleep/article.htm
https://www.oursleepguide.com/tips-for-better-sleep-insomnia-cures/