3. Stop stressing before bedtime
“If you can’t sleep, then get up and do something instead of lying there worrying. It’s the worry that gets you, not the lack of sleep.” – Dale Carnegie
Yes, we are all stressed… almost all the time. But you need to stop worrying and reduce your stress levels before going to bed. Reflect on your day and plan for the day ahead either before dinner or right after it so that you can avoid these things while lying on your bed. Listen to some soothing music or read a relaxing book before bedtime that will help you calm down and sleep better.
4. Restrict your naps
Although sleeping longer might seem like a logical solution for missing out on sleep, it can often lead to severe insomnia. Create and follow a strict sleep pattern regularly. Take efforts to train yourself to fall asleep by going to bed at a specific time every day, banning all devices in the bedroom, and relaxing in the darkness. Naps during the daytime can adversely affect the quality of your sleep at night.
5. Start exercising
“Physical activity within four hours of bedtime and illness can also cause this type of insomnia.” – Alistair Sinclair
Personally, exercising works wonders for me. I feel tired after a good workout and I get rather sleepy after having my dinner. So if you haven’t hit the treadmill in a while, this can be a great opportunity for you to get started or restarted.
Studies have shown that regular exercise can help to improve the duration and quality of sleep. However, I would suggest that you avoid working out immediately before going to bed as it can leave you feeling energized and restless. It is best to finish your exercise at least 3 hours before your bedtime.
6. Wake up at a specific time
Just because you’re unable to sleep or sleeping very late, doesn’t mean you will sleep late, especially on the weekends. However, waking up at the same time every day can help you train your body to follow a proper sleep schedule which in turn will help you fall asleep faster.
7. Avoid late night dinners
Eating or drinking immediately before sleeping can keep you awake as it activates your digestive system.
Whether you eat a heavy, late-night dinner or a light post-dinner snack, it can be detrimental to your sleeping goals. You also need to avoid drinking too many fluids before bed as it will put pressure on your bladder. This will keep you up and force you to visit the bathroom more than you’d want to.
“Sleep is such a luxury, which I can’t afford.” – Robin Sikarwar
There are several relaxation techniques and therapies that can help you to reduce stress, calm yourself & body and fall asleep faster. You can try meditation, deep breathing, imagery, or progressive muscle relaxation to relax your mind and body.
9. Try cognitive therapy
Cognitive therapy can help you a great deal in identifying the symptoms of insomnia and curing it. It can also help you cope with inappropriate feelings, beliefs, and thoughts that may cause insomnia. Moreover, you can learn a lot about practical sleeping goals, sleep changes related to age, and sleeping norms with the help of cognitive therapy. All this can empower you to overcome insomnia for good.
Mr. Sandman, Bring Me A Dream
“It is a special kind of homelessness to be evicted from your dreams.” – Karen Russell
It is not necessary for you to suffer through sleepless nights on a daily basis. There are a range of medical and non-medical treatments options available. Here I have listed some of the most effective non-medical strategies that can help you cure your insomnia. However, if your condition is severe and you are facing physical and mental issues, then I would suggest you seek professional help immediately.
The important thing is that you identify and take the necessary steps to treat your insomnia. So if you think you are an insomniac, then start working on beating it immediately. After all, why would you want to spend another sleepless night when you can call in the Sandman and sleep your way to dreamland.
Don’t let the bed bugs bite!