10 Ways to Beat Insomnia

I have been battling insomnia for almost my entire adult life. It first started with late nights watching my favorite shows and excuses that I am just a "night person." Then it was followed by frequent sleep disruptions, midnight bathroom breaks, and restless sleep that felt like I was always half awake so that I would hear the tiniest of noise and get awoken by the smallest amount of light. Even though I did not take it seriously at first, it started significantly affecting my productivity in school and then at work.

Insomnia can be caused by numerous things- from anxiety and stress to an unhealthy sleep schedule. Insomnia can have detrimental effects on your mental and physical health, so it is important for us to take preventative steps to ensure it does not worsen as well as to try and repair the potential problematic existing sleep pattern.

There are many ways that we can help improve sleep and beat insomnia. Some people may need to experiment with different methods to find what works best for them, but below are 10 tips that have helped me get a better night's sleep. If you wish to read more about my work, please check out my blog or my Instagram.

1) Follow a routine before bed and avoid watching television or working on the computer in the hours leading up to sleep. Instead, try reading a book or taking a bath to relax your body and mind.

2) Establish a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. This often means that any new episodes of your favorite TV show will have to be saved for earlier in the day. It also means that you have a consistent (firm) time you start getting ready for bed so your body gets used to winding down at a particular hour.

3) Keep a cool, comfortable environment in your bedroom for sleep. This means opening the windows for fresh air and adjusting the thermostat so you're not too hot or too cold. It also means using light-blocking curtains or an eye mask to reduce any outside light exposure and create a dark environment.

4) Reserve the bed for sleep by creating an environment that is only associated with this activity. This means no working from bed or watching television in bed. By doing this, your brain will begin to associate the bed with sleep and it will be easier to fall asleep when you go to bed.

5) Use comfortable sheets and limit noise and light exposure in the bedroom to create a calm environment. This means investing in some cozy sheets and using a fan or noise machine to drown out any outside noise.

6) Get up and move around every few hours to keep your body active. Insomnia can often be caused by a sedentary lifestyle, so it is important to get up and move around every few hours. Take a walk, do some stretches, or anything else that gets you moving.

7) Avoid caffeine and alcohol before bed as they can both interfere with sleep. Caffeine is a stimulant and can keep you awake, while alcohol can make you drowsy but then disrupt your sleep later in the night.

8) Eat healthy foods and exercise regularly as these can both help improve sleep. Eating a healthy diet and exercising regularly will help improve your overall health and well-being, which can in turn help you sleep better.

9) Practice some relaxation techniques such as deep breathing or progressive muscle relaxation to help calm your body and mind.

10) Talk to your doctor if you are still having trouble sleeping after trying these tips. Insomnia can be a sign of an underlying health condition, so it is important to talk to your doctor if you are still struggling to get a good night's rest.

If you're struggling with insomnia, don't minimize or wait to address the quality of your sleep! Insomnia can be a difficult battle, but there are ways to beat it. With some trial and error, you can find what works best for you and get the deep sleep that you need.

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