Trouble in sleeping: How to deal with insomnia?

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Learn these best tips to deal with your sleeplessness (insomnia) in an effective manner.

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Many people suffer from insomnia or commonly known as sleeplessness. It can be a nightmare if you have a hectic schedule to deal with the next day in the morning. Insomnia is a common sleep disorder that can make it difficult to fall and stay asleep.

The amount of sleep needed varies from person to person. On a usual basis, a normal adult needs at least seven to nine hours of sleep during the night. If your sleeping patterns are disturbed then it can affect your quality of life. Here are the best tips and ways to beat insomnia and win back your sleep.

Try mindfulness

Mindfulness is the practice or a type of meditation in which you focus your attention on the present moment and accept it without any judgment. That means you become aware of what you are feeling and sensing at the moment. Now it is being used to improving emotional and physical well-being.

Mindfulness meditation is a good practice, but it also has the potential to bring up strong emotions during the session. If you feel that it is causing you turmoil then it is suggested that you discontinue practicing it for a while.

mindfulness to deal with insomnia

Maintain your sleeping routine

Try maintaining a good sleeping practice by going to bed and getting up at roughly the same time every day even on weekends. This will program your body and biological clock to sleep better. Carefully choose a time when you’re most likely to feel tired and sleepy. You might have heard this rhyme which is true to its name.

Early to bedEarly to rise. Makes a man. Healthy Wealthy and Wise.

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Create a comfortable sleeping environment

It is essential that your sleeping environment should be a peaceful place for rest and sleep. Temperature, lighting, and noise must be controlled to ensure minimal distraction so that you can fall (and stay) asleep. Also, make sure that your bed is comfortable.

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Stay away from alcohol, caffeine or smoking

If you want to sleep peacefully then you need to stay away from caffeine, energy drinks, alcohol, or smoking because these things stimulate your brain which is not helpful at all, if you are struggling to sleep. Also, avoid eating food or drinking fluids before going to bed because it will full your bladder and you will have to visit your bathroom frequently during the night.

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Exercise regularly

It is a well-known fact that regular exercise helps improving sleep quality. However, exercising immediately before going to sleep can have a stimulant effect on the body and it should be avoided. Try to finish exercising at least two-three hours before you plan to go for sleep.

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Can’t sleep, get up

If you cannot sleep after retiring to your bed then do not lie there worrying about it. Get up and do something that helps you relaxing until you feel sleepy again. Just lying there waiting for your sleep is not going to help you at all.

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Get over your worries before going to sleep

Just lying in the bed, pretending to fall asleep while your mind is wandering elsewhere will not help you fall asleep. Do not think about today or tomorrow. Consider setting aside a particular period of time to review your day and to make plans for the next day so that you do not take unnecessary worries to bed with you and let them hunt you throughout the night.

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Avoid using smartphone before sleeping

Using smartphone before sleeping should be avoided because it emits Ultraviolet (UV) rays which activates certain parts in your brain which instructs it to remain alert. It’s best to put away the phone before sleeping atleast 1 hours before going to sleep.

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Talk to a therapist to deal with insomnia

If the above-mentioned tips are not helping you out then consider talking to a therapist so that they can help you out in dealing with it.

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Dr. Ankit Gaur

Dr. Ankit Gaur is a Counsellor and Family Therapist. He is an experienced healthcare professional holding two post-graduate degrees (MSc in Counselling and Family Therapy, and PharmD}. His area of specialization lies in the field of counselling and family therapy covering all types of patients from different age groups such as pediatric, geriatric, adolescents, adults, and marital couples.

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