16 Tips to Beat Insomnia

 

By Jenni D'Alton, yourdailydish.com

If you’re an insomniac, you probably know that there’s no foolproof cure. These tips might very well make sleeping a bit easier, though.

You might already be aware of some of these tips and remedies to beat insomnia, but it’s worth reminding yourself.

1

Don't Become Reliant on Sleeping Pills

In most cases of this dreaded disorder, the lack of sleep has to do with your mind. Sleeping pills ignore these issues for an easy escape, but their effectiveness will wear out, so it’s crucial not to become dependent on pills.



2

Consider Participating in Cognitive Therapy

Cognitive behavioral therapy (CBT) uses techniques that specifically address the root cause of insomnia, and is therefore less of an unhelpful distraction than sleeping pills. Unfortunately, CBT for insomnia is still not widely available, but there are free (or affordable) online sleep-training courses you can take that use components of CBT to help improve your sleep.



3

Wake up and (Try) to Go to Bed at the Same Time Each Day

Have a series of things that you always do before going to sleep. (A routine will prepare you mentally for sleep.) Your body loves routine. A consistent time at which you rise and go to bed will train your mind, which is why you will also have to sacrifice the weekend lie in.



4

Avoid Caffeine, Nicotine, and Other Stimulants

Have some willpower and say no to joe, because the effects of caffeine can last up to 24 hours. Chocolate and soda are high sources of caffeine, also. The sedative effect of alcohol is short-lived and usually leads to a disrupted night of sleep. Your body will thank you for cutting these out for reasons beyond just helping you sleep.

5

Opt for Milk and Herbal Teas Instead

Milk contains calcium, which isn’t just for your bones; it works directly on jagged nerves to make them relax. A glass 15 minutes before bed will calm you, but if you’re avoiding dairy, hot camomile or fennel — and other herbal teas — has a sedative effect on many.



6

Exercise Regularly

Exercising immediately before bed can have a stimulating effect (like hyperactive kids on sugar), so that should be avoided, but aerobics and other strenuous workouts 4-6 hours before your scheduled bedtime will tire your body out efficiently for later.



7

Try Music or Other Audio

You probably know about sounds that are specially composed for those with trouble sleeping, such as waves rhythmically breaking or the steady pattern of a heartbeat. But have you tried ASMR? It stands for autonomous sensory meridian response and it describes the tingling feeling you get from various sounds, like people speaking a certain way or using simple household items. Here’s an example.



8

Sleep on Your Back

It’s the best position for relaxing and allows all your internal organs to rest properly. If you must sleep on your side, make it the right, because sleeping on the left causes your lungs, stomach, and liver to press against your heart, which is a pretty integral organ to take care of. Don’t sleep on your stomach at all. It causes pressure on all your internal organs, like your lungs.



9

Schedule a Worrying Session Before Bedtime

We can’t tell you not to worry, because that’s unfeasible. Still, you can plan for your worrying. Organize the next day’s activities, sort out certain priorities, and tackle things you’re concerned about before bed (maybe after dinner, while sitting). Write them down, and then you shouldn’t have more to think about at bedtime.



10

Try to Relieve Stress

If there are things you can’t ignore, there are a number of relaxation therapies and stress reduction methods you may want to try to calm yourself before bed. Examples include progressive muscle relaxation, deep breathing techniques, imagery, meditation, and biofeedback.



11

Limit Your Bedroom to Only Sleeping

No matter how passively we watch television, or how tame and uneventful the book we read is, our minds are still too active for bedtime. Let your mind and body associate the bedroom only with sleeping, and enjoy these activities elsewhere.



12

Wiggle Your Toes

If you’re into reflexology, you’ll know that your feet are sort of the commander-in-chief of your body. Meridians, those channels of vital energy treated by acupuncture, end up in the feet, connecting with every organ in your entire body. So, in turn, as you wiggle your toes, you are stimulating and relaxing your entire body.



13

Make Your Sleeping Environment Comfortable

Temperature, lighting, and noise should be controlled so that your bedroom essentially invites you to sleep. Try to keep your bedroom as dark as possible: no illuminated bedroom clocks! You may need earplugs if you have crickets outside your bedroom window.



14

Don't Eat or Drink Right Before Going to Bed

Hunger may disturb sleep, so a very light snack shortly before bed may help. A large meal too close to bedtime, however, may disturb sleep by causing heartburn or reflux symptoms. Don’t fill up your bladder too much or you’ll ruin your sleep with necessary loo trips.



15

Try Not to Nap

You may think you deserve it after a poor night’s sleep, but what you deserve more is staying up so you don’t take away from the potential night’s sleep you have ahead of you. It is important to establish and maintain a regular sleep pattern; sleeping with darkness, and having a consistent bedtime, will aid this process.



16

Don't Just Lie There

Lastly, if you can’t fall asleep, don’t stay in bed waiting idly. Get out of bed and do something relaxing that will induce sleepiness.