Tips for Overcoming Insomnia and Achieving a Restful Night’s Sleep

Insomnia is a sleep disorder that affects millions of people worldwide. It can be caused by various factors such as stress, anxiety, depression, medication side effects and medical conditions. Insomnia makes it difficult for one to fall asleep or stay asleep for the recommended 7-8 hours. This lack of quality sleep can lead to daytime fatigue, irritability, memory impairment and other health issues.

In this blog post, we will provide you with tips on how to sleep even with insomnia.

Create a Sleep-friendly Environment

Your bedroom should be cool, dark and quiet. Avoid bright screens from phones or tablets before bedtime because they emit blue light which suppresses melatonin levels in your body making it hard to sleep.

Temperature

Make sure your room temperature is comfortable enough for you to fall asleep easily; ideally between 60-67 degrees Fahrenheit.

Noise

Use earplugs if need be or a white noise machine if there’s too much noise outside your window

Light

Keep curtains closed & turn off all lights so no artificial light seeps through in the night time.

Stick To A Consistent Sleep Schedule

Set aside at least seven hours every day dedicated specifically towards sleeping; go to bed at the same time each night & wake up during the same time each morning including weekends where possible. Doing this maintains an effective ‘body clock’ routine known as circadian rhythm that helps regulate healthy sleep patterns.

Create A Bedtime Ritual

Wind down before going into bed by reading a book or taking a bath/shower followed by some relaxing music or dim lighting/time spent meditating

Avoid Stimulants Before Bedtime


Stimulants such as caffeine, alcohol and nicotine are known to interfere with sleep patterns when taken before bedtime.

Caffeine

Avoid drinking caffeinated beverages like coffee or tea in the evening hours. These drinks will keep you awake & alert by stimulating your nervous system

Alcohol

Although alcoholic beverages may help you fall asleep easily, it interferes with sleep quality and can lead to wakefulness in the middle of the night that makes it harder for one to get back to bed.

Get Regular Exercise

Exercise helps improve both physical and mental health overall, which is important for healthy sleeping habits. It reduces instances of anxiety or depression that tend to affect insomnia sufferers.

Time Your Workouts Carefully

Avoid exercise during late evenings if possible; this only fuels adrenaline such that it’s hard for one to relax after a workout.

Conclusion

By following these tips regularly, you should be able to achieve better sleeping routines even when suffering from insomnia. Remember though – consistency is key! Stick closely towards maintaining a regular routine where possible & make necessary modifications as needed so that your body can adjust accordingly over time.