Tips and Techniques for Beating Insomnia

by Valerie Miller
by Valerie Miller

Table of Contents

Gone are the days where we would argue to stay past our bedtimes to watch another cartoon. Today, most adults would give an arm and a leg just to be able to fall into a deep and restful sleep when their heads hit the pillow.

Sadly, that’s not the case with today’s adult population. Insomnia, which is now considered as an epidemic, is experienced by most adults on a nightly basis. This disorder is classified through these following symptoms:

  • Problems and difficulties falling asleep
  • The inability to stay asleep through the night
  • Waking up long before your alarm rings
  • Nights of consecutive non-restorative sleep

If you or someone you know has experienced any of these symptoms and the lack of sleep has started to interfere with your daily life it may be time to learn how to beat insomnia.

For many who struggle with getting the proper amount of sleep every night, they immediately consult a doctor and ask for a prescription of sleeping pills. Although these pills do help, they should be used only during severe and serious insomnia cases. In other cases, alternative methods can help reduce sleepless nights.

Here are a few tips and trick to help you deal with your insomnia.

Keep a Sleeping Schedule

One of the reasons why sleeping is difficult to achieve is because a person does not stick to a sleeping schedule. Our bodies depend on certain daily cues to activate sleeping hormones like melatonin.

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When you do not stick to a sleeping schedule the release of the hormone is not regulated, which results in many sleepless nights. To help you sleep better on a nightly basis, sleep and wake up at the same time, even during the weekends.

Avoid “Fragmented Sleep”

A lot of people think that taking naps during the day is helpful, but this isn’t true at all. Fragmented sleeping can cause extreme drowsiness and can even impair learning, memory, and creativity.

Ditch the napping habit and instead stick to sleeping for a continuous block. Sleeping a full six hours is better for your brain and health rather than sleeping a fragmented eight hours.

Ditch the Electronics

Another reason why insomnia now affects more than half of the adult population is because of the popularity of televisions and smartphones. Most people can’t live without having their phones by their side and spend hours browsing through social media.

When you do this, the blue light from your phones and televisions actually stimulates your brain, making it impossible or hard to fall asleep. Try to leave the electronics out of your bedroom, or at least stop the use an hour before bedtime. This is an easy step to make when finding ways on how to beat insomnia.

Set the Right Mood

Most bedrooms today also double as home offices, which can disrupt your sleep schedule. To counter the effects of having an office near your bed, make sure you set the mood for sleeping every night. This means that your lights should be dimmed at least an hour before you sleep.

By doing this you are conditioning your brain to get ready for bed. Another important thing to set is the temperature. Make sure the thermostat in your room is at a comfortable temperature: not too warm, not too cold. This will make falling asleep easier.

Relax and Wind Down

Falling asleep at night is difficult when you have thoughts occupying your brain while you try to sleep. Overthinking allows the brain to stay active through the night which makes it impossible to sleep.

The best way to deal with intrusive thoughts is to do some relaxing exercises before bed. This allows you to clear your brain before bedtime, leaving all thoughts and worries out the door.

Another way to wind down is to engage in a repetitive sleeping ritual. Having these small activities that do not require much brain work helps distract and relax the brain, getting it ready for a night of restful sleep.

Conclusion

There are different ways to beat insomnia and not all of them will work the same way for everyone. If you have been experiencing sleeping problems and these tips do not help it may be time to consult with a professional. For others, consider these tips and apply them regularly and you will note the difference in your sleeping pattern right away.

Our Top Pick For Sleep Program

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