Suffering from insomnia? Many can relate. In fact, insomnia is one of the most common sleep disorders experienced by adults. Lack of sleep can contribute to dangerous driving, serious health issues and slowed cognition, so why isn't there more out there to help those with insomnia?
We wanted to gather 5 helpful methods that others have used to beat insomnia, without the use of sleeping pills. If insomnia is something you are experiencing, we hope these methods help you get the rest you need.
- Keep your sleep clock consistent. By waking and falling asleep at the same time everyday, your body will eventually develop this as a habit, making it easy to fall asleep at an ideal hour. Limit the amount of naps you take as well, as this may interfere with your bodies ability to wake and fall asleep at a consistent time.
- Cut the caffeine… by a certain time. Stimulants like coffee can last in your system for hours, so by being aware of how it impacts your body and your sleep will help you know if you should stop drinking it by a certain time in the day.
- Engage in exercise. It may be difficult to find the time to workout, especially if you are exhausted from not getting enough sleep, but try to fit in some form of physical activity in the day (ideally at least 3 hours before you go to bed). This will help tire you out and aid your ability to drift off to sleep.
- Take care of your mental health. Many of those with insomnia state that their mind races with worries when they are unable to sleep. A tip to combat this stress is to think about what you are worrying about, and write down a plan on how it will be resolved. Reducing stress in general also helps the mind relax, and this can be done through meditation, breathing techniques. Engaging in therapy has also helped a lot of individuals who suffer from insomnia be able to manage their stress and get a better sleep.
- Make yourself the most comfortable in bed. Control temperature, lighting and noise to your liking. Set a sleep-time comfort routine that tells your body you are ready for bed, while ensuring you have all you need to be comfortable for the night and not have to get up. Try to limit eating and drinking before bed, as you want to relax the body and not have to think about your full bladder.
If you have any other helpful tips for insomnia, we would love to hear from you! We hope the methods we shared are achievable, and help you get a goods night rest.