Simple Ways To Tackle Insomnia

March 6, 2017

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Restless through the night? You’re not alone. Millions of people have insomnia, which causes them to spend hours staring at the ceiling, unable to stay or fall asleep. Insomnia can significantly impact your physical and mental health, often caused by stress, a hyperactive mind, or bad sleeping habits.

In addition to leaving you feeling worn out the next day, poor sleep impacts your ability to concentrate, be productive, feel happy, and even maintain long-term health. Mental health problems such as anxiety and depression, a compromised immune system, and an increased risk of heart disease are associated with long-term sleep deprivation.

The good news, though? Simple, organic lifestyle adjustments are frequently effective in managing insomnia. In this article, we’ll examine practical, scientifically supported sleep enhancement techniques. Making these minor changes will allow you to sleep more soundly and wake up feeling rejuvenated.

Understanding Insomnia

A prevalent sleeping problem, insomnia has detrimental effects during the day, even when people have enough time to sleep. Its hallmarks are trouble getting asleep, staying asleep, or having restless sleep.

30 to 40 percent of Americans report having symptoms of sleeplessness. Insomnia symptoms may go away on their own, or with the help of adjustments to their sleeping habits or surroundings.

However, about 10% of adults experience chronic insomnia, which occurs at least three times a week for three months or more. Treatment and assessment may be necessary for chronic insomnia.

Ways To Treat Insomnia

1Work Out

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One of the finest treatments for insomnia is daily physical activity. Exercise enhances the quality of sleep and is beneficial to general health.

Try to work out early in the day. Exercise releases endorphins, which give you a wakeful, energized feeling. Exercise shouldn’t be done two hours before bed.

2Keep your Sleep and Wake Cycles Consistent

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Try to go to bed at the same time or a comparable time each night, regardless of your schedule. Maintaining a consistent wake-up time each morning can also help your brain determine when it’s time for you to go to sleep.

3Make Dietary Adjustments

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The quality of your sleep may also be influenced by the food and beverages you consume. Eating a balanced diet has many benefits, but avoid eating large meals right before bed.

This also applies to caffeine and alcohol. Alcohol and caffeine can both interfere with your ability to fall asleep or negatively impact the quality of your sleep. Avoid alcohol after dinner and cut back on caffeine by the middle of the afternoon.

Drinking chamomile tea or warm milk before going to bed is one of the most common treatments for insomnia.

4Make Your Bedroom Comfortable

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Ensure your bedroom is dark, quiet, and cold to create a sleep-friendly atmosphere. Falling asleep in an overly warm or noisy environment can be challenging.

Additionally, avoid using electronics like laptops, tablets, or TVs right before bed because the blue light they emit can disrupt your body’s natural sleep-wake cycle, making it tough to fall asleep.

Blackout curtains, a pleasant room temperature, and a calming environment that tells your body it’s time to wind down are all ways to enhance the quality of your sleep.

5Do Not Take Naps

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Avoid naps, especially in the afternoon, as they can make it difficult to fall asleep at night. Staying up late during the day can make you feel more exhausted at bedtime, helping you get a better night’s sleep.

6Embrace Sunlight

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To help regulate your body’s natural circadian rhythm, embrace sunlight. Natural light exposure throughout the day helps increase alertness and energy levels by telling your brain when it’s time to wake up.

In addition to preventing persistent tiredness, sunlight improves sleep quality at night and simplifies staying active during the day. Get at least 15 to 30 minutes of sun exposure to reset your internal clock in the morning.

7Don’t Drink Too Much Water

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Limit the amount of fluids you consume in the hours before bed to prevent waking up in the middle of the night to use the restroom. You can get longer, uninterrupted sleep for better relaxation and renewal by taking this one easy step.

8Avoid Lying Awake in Bed

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If you lie in bed awake for more than fifteen to twenty minutes, avoid the aggravation of attempting to push yourself to sleep. Instead, get up and do something soothing, like reading a book in dim light.

Avoid using your phone or turning on the TV, as these can cause mental stimulation and interfere with your sleep-wake cycle. Go back to bed as soon as you’re feeling drowsy again. Breaking the cycle of tension around falling asleep makes resting when you’re really ready easier.

9Try Melatonin

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This over-the-counter sleep medication, which contains a synthetic form of a natural hormone, may be beneficial for occasional or short-term usage. Although it doesn’t work for everyone, melatonin can aid in initiating or maintaining sleep. If you frequently use over-the-counter drugs, consult your doctor about the proper dosage and get expert assistance.

10Calm Down

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Aim to complete your most challenging assignments or problems earlier in the day rather than right before bed. Dim the lights, turn down the temperature if you can, and turn down the noise in your bedroom to make it cozy and conducive to rest. A white noise machine and earplugs might be helpful.

Hide your room’s clocks at night to avoid being tempted to check them and become worried about the time. The more you think about it, the harder it gets to fall asleep and overcome insomnia.

Lastly, try deep breathing exercises or a body scan meditation while in bed, to calm your mind and your body, both of which will help you relax and fall asleep faster.

When to Seek Medical Help

Even though many individuals experience insomnia occasionally, they need to address chronic sleep problems. Chronic insomnia is when falling asleep is challenging and lasts for longer than three months or interferes with your day-to-day activities. Frequently waking up in the middle of the night, waking up too early, or feeling exhausted after a whole night’s sleep are all warning signs.

Professional therapy may be necessary for several sleep problems, including narcolepsy, sleep apnea, and restless legs syndrome. It’s crucial to see a doctor if you suffer from symptoms like loud snoring, choking while you sleep, or excessive daytime tiredness.

Conclusion

Making small adjustments can improve the quality of your sleep. Establish a relaxing evening routine, enhance your sleeping environment, and use stress-reduction strategies like deep breathing or meditation. Avoid afternoon naps, limit screen time before bed, and maximize the day’s natural sunlight.

Consistency is the key to success; while these techniques won’t work immediately, they will help you return to having peaceful nights. Maintaining them will eventually improve your sleep patterns, and your body will appreciate it.

We would love to hear about your experiences! Do you have sleep tricks, or have you tried any of these suggestions? Leave a comment below with your ideas, success stories, or any other advice you may have.

March 2017

Written by Pradeepa Polineni
Feb 2025

Edited by Ankita

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