How To Cure Insomnia – 15 Tips For When You CAN’T Sleep
Want to know how to cure insomnia? Here are 15 tips to help you beat insomnia and finally fall asleep at night.
Let’s chat about how to cure insomnia.
It’s the middle of the night and you’re still awake?
Welcome to the world of the insomniac!
While everyone struggles to fall asleep at times, true insomnia is the chronic inability to sleep or habitual sleeplessness.
And yes, it is seriously frustrating to just lie in bed feeling wide awake at the wrong hour (for the record I think 2:45am is definitely the wrong hour to be wide awake!)
I know what it’s like because I have suffered from insomnia at times.
All you want is to fall asleep and the longer it takes, the more anxious you become about it.
Because you KNOW if you don’t fall asleep soon, you are going to pay for it tomorrow.
(With a price tag of sleep deprivation aka feeling like a truck has ran over your head. That was a fun feeling to have, especially when the kids are still young NOT!)
Fortunately, we can all survive without a few nights of sleep, but it can be uncomfortable if this is an ongoing issue with insomnia.
It makes everyday life so much more challenging until we can get caught back up on our sleep.
Now it probably doesn’t help you in any way to know you aren’t alone if you are an insomniac (what would help is getting more sleep!).
But insomnia is actually more common than most people realize and chronic insomnia can really be debilitating (ask me how I know – from experience!).
Here are 15 tips to help you take an active approach when dealing with insomnia:
HOW TO CURE INSOMNIA
TIP # 1 – Get up on time.
Sleeping in can sometimes help contribute to insomnia.
Now I know it’s a catch 22.
If you spent a lot of time awake in the middle of the night, you will feel tempted to sleep in.
But if you DO sleep in, maybe you won’t be awake long enough to be tired at night.
Make yourself get up on time, even if you didn’t sleep well. Otherwise, you’re just creating a bigger challenge for yourself.
HOW TO CURE INSOMNIA
TIP # 2 – Get up earlier.
Maybe you’re getting up on time, but you’re simply sleeping too much (aka more hours than you really need).
Some people need less sleep than others (I’m personally someone who can never, ever sleep more than 7 hours at night).
Experiment with an earlier wake up time to see if this helps you sleep better at night.
HOW TO CURE INSOMNIA
TIP # 3 – Do something physical each day.
If you’re mentally stimulated all day, but still aren’t getting enough physical stimulation, you might have trouble sleeping at night.
Exhaust your body with a good long workout to see if this helps you sleep better.
HOW TO CURE INSOMNIA
TIP # 4 – Do something mental each day.
Perhaps the opposite is true. You might be physically active all day but engage in little mental activity.
You need both to sleep soundly, my friend!
HOW TO CURE INSOMNIA
TIP # 5 – Avoid eating within three hours of going to bed.
Digesting food requires a lot of energy and can be quite stimulating.
I personally always have a terrible sleep after I have a late dinner and go to bed on a full stomach – every time, without fail.
Allow your body a few hours to digest your food before attempting to sleep.
HOW TO CURE INSOMNIA
TIP # 6 – Avoid caffeine.
Caffeine can be a challenge for many people.
The medical community often suggests a cut-off time of 2PM for caffeine if you want to sleep more soundly.
HOW TO CURE INSOMNIA
TIP # 7 – Avoid drinking within two hours of bedtime.
Avoid drinking any liquids within two hours of heading to bed.
That should be enough time for your body to process the fluids, and you can empty your bladder before bed.
Otherwise, you might be getting up in the middle of the night to use the bathroom (that’s fun!).
HOW TO CURE INSOMNIA
TIP # 8 – Only use your bedroom for sleeping.
Avoid watching TV, reading, or working in your bedroom.
That will just confuse your brain! The bedroom should be for sleeping only.
HOW TO CURE INSOMNIA
TIP # 9 – Find the best temperature for you.
If you’re too hot or too cold, you won’t sleep as well.
That’s why so many people struggle with sleeping during a heatwave or wake up in the middle of the night if they lose their bed covers.
Aim to find your most ideal sleeping temperature in order to get a better night’s sleep.
HOW TO CURE INSOMNIA
TIP # 10 – Change your mattress.
Maybe you need a new mattress in order to sleep better at night.
Most people have a definite preference regarding mattress firmness or softness.
Is your mattress sagging? Does it feel too firm?
If possible, spend some money on a good mattress.
HOW TO CURE INSOMNIA
TIP # 11 – Avoid alcohol.
Guess what?
Alcohol is a depressant.
That is, it depresses your ability to sleep.
Just because it makes you sleepy doesn’t mean it will help you sleep soundly.
Avoid drinking a lot of alcohol if you want to have a better night’s sleep.
HOW TO CURE INSOMNIA
TIP # 12 – Avoid naps.
If you’re sleeping during the day, you might have more trouble sleeping at night.
You will know this is definitely true if your child has a long nap during the day when they could’ve gone without.
They are usually a nightmare to put to sleep at night.
HOW TO CURE INSOMNIA
TIP # 13 – Get up if you can’t sleep.
If you are having a lot of trouble sleeping in the middle of the night, another suggestion is to just get up and do something else.
Avoid lying in bed for too long if you find you can’t sleep.
Get up and do something relaxing until you’re tired and think you can sleep (I sometimes just read a book until I feel tired again).
HOW TO CURE INSOMNIA
TIP # 14 – Turn off the TV and so something less stimulating before bed.
If you watch TV immediately before heading to bed, consider switching to a different activity. Reading, listening to music, or meditating can be more conducive to a good night of sleep.
HOW TO CURE INSOMNIA
TIP # 15 – Try listening to a guided meditation in bed.
If your mind races while you lie in bed, try using a guided meditation recording.
Many people report falling asleep quickly with the use of these products.
Many are available for free online. You won’t know if it’s effective until you give it a go.
So here you have it – if you frequently have a hard time falling asleep, try the above tips to see if it helps with your insomnia.
If your insomnia persists, please schedule an appointment to see your physician.
You’ll be sleeping like a baby again soon enough.
A good laugh and a long sleep are the two best cures for anything – Irish Proverb
Sleep is the best meditation – Dalai Lama
Sleep is the golden chain that binds health and our bodies together – Thomas Dekker
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I’m Frances Vidakovic – a mindset & action coach for quietly ambitious women who want to stop overthinking and finally take aligned action. I help women achieve their goals and follow through on what matters, without sacrificing their sanity or soul.