Sleep is important for everyone, but, for various reasons, there can be times when getting the right amount of sleep seems like an unattainable goal. This is especially true when you are struggling with an inability to sleep when you would like. Whether your insomnia is acute (short-term) like a few-week condition brought on by stress or is chronic (long-term) lasting for a month or more, there are small ways to find relief. Wondering how to deal with insomnia? We have you covered. Here are 5 tips on dealing with insomnia.
Tip #1: Consider the Cause
Especially if your condition is acute, the first thing you should do when learning how to deal with insomnia is to consider the likely cause of the condition. Often, short-term insomnia is directly brought on by a traumatic event or a specific source of stress. Identifying the reason that you are experiencing insomnia can already help to ease your mind, making it easier to sleep. This type of consideration can help if you are seeking a formal diagnosis or if you recognize that this condition has a natural expiration date (like when the short-term stressful time is ending).
Cast a broad net when looking at potential causes for your insomnia. This strategy for how to deal with insomnia includes looking at possible effects of any medications you take to see if that could be what is keeping you awake. If you live or associate closely with others, you may want to consider asking them for their perspective on what could be causing your insomnia. If it is a more chronic case, getting diagnosed can lead to additional stronger methods of treatment beyond tips you can complete yourself.
Tip #2: Establish a Consistent Bedtime Routine
For those dealing with insomnia, it is critical to establish and refine bedtime routines to be as consistent as possible. According to the Mayo Clinic, simple good sleep habits both promote sound sleep and help prevent insomnia. These include methods such as striving to go to bed and wake up at the same time every day, limiting naps, and incorporating relaxing bedtime rituals into your nightly routine. Journaling, reading, and listening to soft music are good, screen-free ways to unwind before you turn out the lights.
If you have a partner or roommate, the ways you change your bedtime routine to deal with insomnia can affect them. Be conscientious of their needs as well. You do not necessarily need to have the same bedtime routine, but it can help to at least be in conversation.
Tip #3: Watch Your Night Activities
Along with establishing positive, regular routines, there are also some habits you should avoid when learning how to deal with insomnia. Heartburn is one of the most common causes of acute insomnia, and it can be avoided by eating less late in the evening. Anything more than a light snack before bedtime can bring physical discomfort when lying down, disrupting the process of falling asleep.
Similarly, caffeine, nicotine, and alcohol act as stimulants that can affect your ability to fall asleep and/or to sleep soundly. Avoid those stimulants before bed.
Tip #4: Make Your Bed as Comfortable as Possible
When learning how to deal with insomnia, don’t forget to look into adjusting your bed itself. Many people fail to consider the huge benefit that could come from increasing the comfort level of their bed. From the mattress quality to the softness of the bedding, each aspect of your bedroom’s comfort can play a role in how easy it is for you to fall asleep. High-quality pillows, bedding, and atmosphere can make all the difference when dealing with insomnia.
Along with making your bed comfortable, it is also important for your bed to be reserved, as much as possible, for its intended purposes. If you regularly use your bed when you’re awake, like as a place to study, it will not be easy for your body to associate it with being a place to rest. For many people, a large aspect of dealing with insomnia is staying out of bed when it’s not time to sleep.
Tip #5: Track What Works for You
It can be tempting to try lots of different ideas at once, but that makes it difficult to know what you need when working on how to deal with insomnia. Instead, try tracking what works for you, even trying one strategy at a time. This way, you can see if reading before bed, for example, helps you to sleep more soundly than watching a show and then immediately trying to go to sleep.
At Royal Egyptian Bedding, we’re passionate about comfortable sleep. That’s why we use luxurious Egyptian cotton for our bedding. Insomnia can be debilitating, but you can also counter it with specific strategies. These tips are just a starting point for you taking back control of your sleep.