Sleep is a necessity we all need to help maintain a healthy body and be able to function properly the next day. When we sleep our body repairs itself from the previous day. When we can not sleep, we can feel it the next day. Insomnia can affect us all at some stage, some just a night or two, for others it is all the time. Which is why I am talking about how to cope with insomnia.
Table of Contents
Establish a Regular Sleep Routine
We know when we have children, that it is important for them to have a bedtime routine. Sadly, we often neglect this in ourselves. Having a regular sleep routine will help our bodies get used to knowing when to sleep and wake each day.
By going to bed and waking up at the same time every day – even weekends. Will help regulate your body’s internal body clock.
Create a Relaxing Bedtime Routine
As with our children, we want them calm before bedtime. Often having a story read when they are in bed, to help them keep calm and fall asleep.
Why not do the same for ourselves, you can –
- Read before going to bed
- Have a warm relaxing bath
- Practice relaxation techniques
Avoid using your phone or any other electronic devices before bed.
Optimise Your Sleep Environment
Sleeping in a room that is noisy or cluttered, too warm or cold or just uncomfortable. Will affect your quality of sleep.
Make sure your bedroom is cool, dark and quiet. Maybe look at using earplugs or an eye mask. Some people find using a white noise machine really helps them fall asleep.
Look at your mattress maybe it is time to invest in a new mattress or mattress topper. Invest in comfortable pillows and Simba Hybrid Duvet to ensure you are comfortable and not too cold and not too hot.
Watch What You Eat and Drink
Be careful of what you eat and drink before going to bed, as this can cause you to be uncomfortable or wake throughout the night.
Things to avoid –
- Large meals
- Caffeine
- Alcohol
Exercise Regularly
Having regular exercise can help you fall asleep easier and enjoy a deeper sleep. Even if it is a walk in the morning or afternoon, yoga or swimming. Make sure you avoid exercise near bedtime.
Manage Stress and Anxiety
Stress and anxiety is known for interrupting our sleep. If we can deal with our stress and anxiety levels through the day, we will find it easier to fall asleep and stay asleep. Try practising relaxation techniques –
- Meditation
- Progressive Muscle Relaxation
- Mindfulness
Many people use natural remedies like reishi supplements to help manage stress and improve sleep quality. Reishi mushrooms are known for their calming effects and ability to help balance stress levels, which can lead to better sleep and overall well-being.
Avoid Naps During the Day
We all know, if we have a bad nights sleep how easy it is to nap during the day or evening. Once we are sitting down we can find we are fighting to stay awake or nap. This will affect the ease of falling asleep later on. If you do have to nap set an alarm and nap for no longer than 30 minute.
Get Out of Bed If You Can’t Sleep
There is nothing worse than going to bed, and lying there trying to sleep and watching the time tick by. This will only cause more stress and you will find you are trying too hard to fall asleep.
If after 30 minutes you are still wide awake. Get out of bed and do something that relaxes you in another room until you feel sleepy. By doing this you are not just trying to get to sleep, but focusing your mind on something else.
Limit Fluid Intake Before Bed
It is annoying when you wake in the night needing to make a trip or trips to the bathroom. This both affects your quality of sleep, but also means we have to get back into bed and lie there again until we fall asleep. Limiting your drinks before bed will stop this.
Use Your Bed Only for Sleep
Stop using your bed for watching th tv, working or eating. This will mean your brain will associate your bed with sleep and nothing else.
By trying these ideas, you may find that your quality of sleep can improve. If you still have trouble sleeping you may want to talk to your Dr who can discuss other ideas of how to get a better nights sleep.
Do you suffer with insomnia and have any tips you can share?
My partner use to struggle with sleep but he has worked on creating a good sleep enviroment. It’s such a game changer!
If you do have trouble sleeping it is all about finding the best sleep environment and routine to help sleep come naturally
Sometimes I have trouble getting into a deep sleep, thanks for the tips, I will try them out!
Not being able to sleep is the worst thing, I find I stress thinking I only have x amount of hours, everyone else is asleep etc. Finding things that relax you to take you away from stressing and helps you sleep is important
Great tips for managing insomnia! Your advice is really helpful, thanks for sharing!!
There is nothing worse than fighting to get to sleep and watching the clock tick
Exercise during the day helps me sleep a little better as well as putting in place some of your other suggestions including optimising my sleep environment.
Getting up and doing something quietly so as not to waken others if you really can’t sleep is sensible.
I think it is about finding what works for you if you suffer insomnia, from having a good sleep environment to refocusing your thoughts until you can sleep
Thankfully I am a fairly good sleep. The only times that I suffer from insomnia are if I am nervous or anxious- those are the times I really struggle, so I will definitely be following these tips!
I was the same but am suffering now due to ongoing problem with my health. I do suffer though if I can not sleep
I’m lucky that I very rarely have issues sleeping, but these are great tips for the odd ocassion where sleep doesn’t come easily. Using your bed for only sleep is a such a good one, as I find if I watch TV or read too much in bed it can be hard to then make myself sleep x
I am the same with the tv, although if I close my eyes I can usually drift off, it is easier at the moment with the medication I am on
After struggling with ME for 20 × years I’ ve become used to restlessness and unusual sleep patterns
These days I’ve learnt not to worry : I know it will pass
Some weeks are more difficult than others
I totally get the sleep issue with ME we have learnt not to stress over it and just listen to your body. C was put on melatonin but she did not like it so we just do things naturally now
I used to have a terrible time falling asleep and staying asleep. Exercise is what really did the trick for me.
I struggle to stay asleep but found not going on my phone has helped
I haven’t been sleeping well for a while now, I am not sure why but probably it is stress related. I will start meditating before sleep, I am hoping this would help.
Not getting a good nights sleep is horrible, I hope the mediating helps