A Guide to Insomnia: How to Get Better Sleep
In order to understand how to beat or curve insomnia, it’s important to first understand what it is. Insomnia is a sleeping disorder that can make it hard to fall asleep or stay asleep. It can be caused by stress, anxiety, depression, irregular sleeping patterns, poor sleeping habits, physical illnesses that cause pain or neurological problems like severe headaches, dementia and strokes alike.
Insomnia is an issue that you can resolve with commitment and self-discipline. There are many factors that may lead to insomnia and other sleep issues, so it’s important to make time to focus on promoting healthy sleep habits that can help your body adjust to a normal sleep schedule. With the proper dedication and time commitment, you can promote restful sleep and feel energized once again. Here are 10 useful tips for sleeping better.
Limiting Naps
While not getting enough sleep at night can lead you to feeling tired and lethargic during the day, falling into the trap of sleeping during the day can create a vicious cycle of restlessness. Try to fight the urge to nap for a few days so your body can get into the habit of sleeping at night rather than during the day. This will help reset your circadian rhythm, which is your body’s natural internal 24 hour clock that influences wake up and sleep. If you really can’t fight the urge to nap, try to limit your nap to 15-30 minutes so you can still sleep at night.
Create A Sleep Schedule
Creating a sleep schedule will help you be efficient in getting up and going to bed on time. A sleep schedule consists of consistently waking up and falling asleep around the same time. A great way you can do this is by developing a time sheet or putting on an alarm to remind you when to wake up and go to bed. It will likely take some time to get into the rhythm of things, but once you create a flow and get into the habit of it, it makes a huge difference in your sleep.
Light a soothing candle or a diffuser
By doing this an hour before bedtime, it can prepare your body for sleep and evoke relaxation and calmness. Picking scents like vanilla or lavender will help relax your body and your mind. Lighting a candle or putting on a diffuser is an amazing way to engage your sense of smell, which can help reduce your anxiety. These little things matter and make a world of difference in making positive changes in your sleeping habits.
Keep A Journal
Journaling before bed is a must if you find yourself overthinking too much at night. It can help you get your thoughts onto paper so they're not just floating around aimlessly. Not only is journaling therapeutic, but it can help you confront any fears, concerns or problems you may be dealing with. Getting started with journaling is super easy; you only need three things. First, you need a journal and pen. Second, you will need to be committed to wanting to journal and third, you need to allow your imagination to run wild.
Reduce Light
Limiting the lighting in your space can signal your brain that it’s time to slow down and get ready for bed. This goes hand in hand with helping you create a sleeping schedule; reducing your light exposure helps your brain produce more melatonin while you're sleeping, which in turn can help you stay asleep longer.
Set An Alarm
Setting an alarm can help to remind yourself that it’s time to wrap up and get ready for bed. This is another great way to signal to your brain to start to slow down. Setting an alarm can help you eventually fall into a natural pattern of waking up and going to bed at a consistent time. You can simply do this via setting an alarm on your phone or on a clock, which can also help you get a good 7-8 hours of sleep in.
Play Some Soothing Music
Playing nature sounds or some coffee shop jazz can help promote relaxation. It’s important to engage all your senses without overwhelming them and this is a great place to start. Listening to soothing music creates a domino effect that slows down your thought process, your breathing and heart rate. All of these little actions will be helpful in relaxing your body, that will assist you getting to sleep faster.
Moving your Body
Exercise throughout the day is surprisingly really important for sleep. Whether you decide to go on a walk, do a full body workout, engage in some mindful yoga or dance to that up beat song, being active has positive effects on the brain and increases your dopamine and endorphins, which has been proven to be helpful in aiding positive thoughts and longer sleep. Starting out slowly helps in not feeling anxious; try to move your body at least once a day and try different ways to do so to get maximum benefit.
Get Comfortable
If there is any indication of uncomfortability, your body will not want to relax and go to sleep. Take the time to get comfortable as it will provide you with better and longer sleep. Listen to your body and pay attention to timing; the clock can decrease your restlessness and make you less anxious. Your environment or where you sleep is super essential for not only better sleep but longer sleep too. Creating a healthy environment for where you lie will increase your chances of falling asleep faster. Keeping your room at a cool temperature is just as important as keeping your space clean and organized because, as they say, a clean space can represent a calm mind.
Develop A Bedtime Ritual
Having a bedtime routine can keep you organized and help you feel like you're getting back a semblance of normalcy in your life. Creating and developing a nightly ritual is super crucial for better sleep. Organizing the things you need to do before going to bed, such as your skincare routine, medication needs and relaxation technique can help you prepare to settle down and feel ready for bed. This ritual will soon become something that your brain relies on and also something you look forward to.
Written by Layla Mayeline
