5 Ways To Beat Insomnia
By: Homunculus Moon
Tags: Insomnia, Sleep, Rest, Sleep Disorders, Sleep Deprivation

Before you grab that cup of coffee or any medication, try following these 5 ways to beat insomnia.

It’s very common to suffer from sleeping problems, in fact according to the Consumer Reports, a staggering 68% of Americans struggle with sleep at least once a week. Although very common, it is a problem that needs to be taken seriously, as it is no coincidence that humans spend more than one 1/3 of their lives sleeping. So before you grab that cup of coffee or any medication, try following these 5 ways to beat insomnia.

Mindset 🧠

It often happens that in one’s forced attempt to fall asleep they become more anxious and this causes exactly the opposite effect. People who suffer from insomnia or just generally have sleeping problems, become anxious by the idea that they wont be able to fall asleep when going to bed. The more one feels the pressure to sleep the more they are unable to do so. This is because sleeping is supposed to be a natural process that should occur with ease, in overthinking the situation we no longer feel calm and sleepy but nervous and agitated. It’s generally better to do something else, such as a relaxing activity, than staying in bed awake, as the feeling of anxiety only worsens our ability to fall asleep. Logotherapy proposes a different mindset approach, go to bed wanting to stay awake as long as possible. By thinking the exact opposite we relieve ourselves from unnecessary stress and therefore naturally fall asleep, this is called paradoxical intention.

Room Setting ☁️

It’s important to create the right setting in order to get a good nights sleep. Make sure that the room is dark and that there aren’t any noises that could potentially disrupt your sleep. Keeping your phone at a distance or on airplane mode might prevent you from unintentionally waking up in the middle of the night. It’s also important for the room to be set at the right temperature, wear as many clothes or sleep with as many blankets in order to create comfortable sleeping space.

Before Sleep 😴

What we do before going to sleep goes hand in hand with having an adequate room setting. In order to feel relaxed and relieve ourselves from any stress it’s important to set up a relaxing routine to assure a good rest. For instance, reading a book, meditating, taking a hot bath, listening to music, stretching, repeating a breathing exercise are all simple ways to comfortably fall asleep. I’d also advise to write down list of things you need to do before going to sleep or keep a writing diary nearby, this will help the mind not to be distracted from unnecessary thoughts or anxiety. I would also refrain from looking at one’s phone or computer. Not only does the light of our phone wake us up but I know you’ll prioritise that Netflix episode over your sleep.

Stick to a sleep schedule 🗓️

In order for results to start showing themselves and be permanent, consistency is key. Being able to stick to the same sleep schedule every day is an essential part of changing drastically one’s ability to fall asleep. Attempt in waking up at the same hour both during the week and on weekends. This might take longer than the other steps but with time it will become easier. Try setting an alarm clock on weekends as well, and slowly start waking up earlier.

What to Avoid 🏃

In order to beat insomnia we also must recognise things that might be directly causing it. Substances like alcohol, nicotine and caffeine all make it the more challenging to fall asleep, so it’s better to avoid them. Coffee and other similar substances can takes up to 8 hours for their effect to fully wear off. It’s also advised to avoid large meals or drinks before going to sleep and to not workout late in the night. While taking a 20 minute nap might be helpful in restoring our energy, it becomes a hindrance to our sleep after 3 pm so do not take naps late in the afternoon.

Matthew Walker, Why We Sleep.

Many of the tips and information i’ve provided derive from this book. Just in case if anybody was feeling indecisive of what book to read next, I highly suggest this one.