How To Handle Insomnia—A Simple Guide

How To Handle Insomnia—A Simple Guide


Insomnia is a common problem, but it doesn't have to be. You can avoid insomnia with simple changes to your lifestyle and habits. And while you may feel powerless over your sleeplessness at first, there are lots of things that can help you get better sleep, and it can be easier than you think! Below is a list of simple ways to improve your sleep quality:

You can avoid insomnia with simple changes to your lifestyle

  • Make sure you're sleeping in a dark, quiet room.
  • Avoid using your phone or tablet in bed. The blue light from these devices can keep you up at night, so try to avoid them before heading off to sleep.
  • Don't eat a heavy meal right before bedtime--it will weigh on your stomach and make it harder for you to fall asleep quickly (if at all).
  • Avoid drinking alcohol close to going to sleep; it's been shown that alcohol consumption greatly increases the amount of time it takes people who drink before going to bed actually fall asleep compared with those who do not drink beforehand.[1] In addition, even moderate amounts of booze may interfere with REM cycles during sleep[2] which are important for memory consolidation.[3]

Get the right sleep gear.

If you're having trouble sleeping, it's important to get the right equipment. A good pillow can make all the difference in how well you sleep. A mattress that supports your body and keeps its shape is also vital for a good night's rest. And finally, if you find yourself tossing and turning all night long because of insomnia or another reason, don't try to power through it--that will just make things worse! Instead, see a doctor who can prescribe medication as needed so that your body can relax enough for sleep (and stay asleep).

Get some sunlight during the day.

Getting some sunlight during the day is a good way to help your body regulate its circadian rhythm. The more time you spend outside, the better. If you can't get outside, try using a light box. Light boxes simulate natural sunlight and have been shown to improve sleep quality for people who suffer from seasonal affective disorder (SAD).

Manage your stress.

Stress is a normal part of life, but it can also be one of the most common causes of insomnia.

If you're stressed out, your body releases cortisol--a hormone that makes you feel more alert and energized. This reaction helps us deal with stressful situations by increasing our heart rate and blood pressure so we can react quickly to threats or emergencies. However, when stress becomes chronic (meaning it lasts for months or years), it's harder for your body to relax because it continues releasing cortisol every day without giving itself time to recover from previous bouts of stress-induced arousal.

This constant state of hyperarousal can cause insomnia by disturbing sleep patterns: The National Sleep Foundation reports that people who experience chronic stress tend to have trouble falling asleep at night; when they do fall asleep they wake up frequently during the night; they have less deep sleep than other people do; and they don't feel refreshed when they wake up in the morning.*

It's important not only manage your current sources of stressors but also identify potential future ones so that if/when these events happen in your life (like moving across country), then there won't be any added anxiety about getting enough restorative sleep each night!

Establish a bedtime routine.

Establish a bedtime routine.

A bedtime routine is an important part of getting quality sleep, and it can be as simple or elaborate as you want it to be. The point is to have one so that your body knows what to expect when it's time for bed.

  • If you're not sure where to start with creating your own nighttime ritual, here are some ideas:
  • Take a hot bath before bedtime (perhaps with Epsom salts) or shower with lavender-scented soap and shampoo/conditioner if desired; this will help relax both mind and body while also preparing them for slumber ahead! - Try reading for 20 minutes before turning out lights; this can help calm nerves by distracting from thoughts about work stressors or other worries keeping one awake at night--and depending on what kind of book is being read at any given moment in history (comics being especially great), there may even be some laughs involved too!

Practice good sleep hygiene.

Sleep hygiene is the practice of creating a routine around sleep. It includes things like making sure your bedroom is dark and cool, keeping noise down, turning off all screens at least an hour before bedtime, going to bed and getting up at the same time every day (even on weekends), avoiding eating or drinking too much before bedtime and not smoking.

If you have trouble falling asleep because of anxiety about work or other problems in your life, try writing down all these worries on paper before going to bed so that they're out of your mind when it's time for sleep

Avoid caffeine and alcohol before bed.

If you're having trouble falling asleep, it might be time to rethink your bedtime habits. Avoiding caffeine and alcohol before bed can help you sleep better.

Caffeine is a stimulant that can stay in your system for 6 hours after consumption. Alcohol is also a depressant which causes drowsiness initially but then disrupts the normal sleep cycle later on in the night by disrupting REM (rapid eye movement) cycles.

Exercise every day, but make sure it's not right before bed.

  • Exercise every day, but make sure it's not right before bed.

Exercise is one of the best ways to help you sleep better. It can be hard to fit in time for a workout when you're busy with work and family responsibilities, but if you can find the time for at least 30 minutes of exercise each day (and ideally more), then great! Just make sure that any workouts are done at least three hours before bedtime--exercising too close to bedtime can cause insomnia or disrupt your sleep cycle.

Make sure your mattress is comfortable.

You're going to be spending a lot of time in bed, so make sure it's a good fit for your body. Your mattress should support all the different parts of your body and be comfortable for everyone who sleeps on it. If you have pets or children who sleep with their parents, make sure they have enough room on the mattress as well.

If you have trouble breathing or are snoring, see a doctor about sleep apnea right away.

If you have trouble breathing or are snoring, see a doctor about sleep apnea right away. Sleep apnea is a serious sleep disorder that can cause health problems like high blood pressure and heart disease. It can also lead to daytime drowsiness and depression--not to mention it's super annoying for the person next to you who has to listen to your loud snoring all night long!

There are lots of things that can help you get better sleep, and it can be easier than you think!

If you're having trouble getting to sleep, or staying asleep, there are lots of things that can help you. A lot of people think insomnia is a hopeless condition--but it's not! Insomnia is a symptom of other problems, so fixing the underlying issue will often resolve any issues with sleeping.

If you've tried everything and still can't get better sleep? It may be time to see a doctor about sleep apnea (a serious condition where your throat collapses while sleeping). This is especially important if:

  • You feel tired during the day
  • You snore loudly or breathe through your mouth during sleep
  • Your partner has complained about loud snoring or heavy breathing throughout the night


If you're struggling with insomnia, it can be tempting to think that there's nothing you can do about it. But that's not true! There are lots of things that can help you get better sleep, and it can be easier than you think. Try some of these tips and see how they work for you: getting the right sleep gear; getting some sunlight during the day; managing your stress levels; establishing a bedtime routine; practicing good sleep hygiene (like avoiding caffeine or alcohol before bed); exercising every day but not right before bedtime (that might make things worse). If none of these ideas work out or they don't seem like something that would fit into your lifestyle--don't worry! There are still plenty more options out there (like taking medication)."

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