30 ways to fight insomnia

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Many of us suffer from insomnia. If you are one of those people, do not despair. We have selected 30 tips that can help you combat this ailment.

It’s 3 am, and I’m still in bed thinking about everything except sleep. Looking at my watch, I understand that there are 4 hours left before the alarm goes off, and it is not clear which is worse: continue to suffer from insomnia or sleep for several hours and wake up broken.

And I'm not the only one. The symptoms of insomnia are experienced by many people. It is for such people that we have prepared material that will help get rid of wakefulness at night and find restful sleep. And if you are reading this article at 3 am, know that this is the last time.

is a sleep disorder that is characterized by insufficient duration or poor quality of sleep, or a combination of these phenomena over a significant period of time. Symptoms include poor sleep, poor sleep quality, anxiety, inability to concentrate, and irritability. Insomnia can be chronic (from a month or more) and acute (lasts several nights).

Do not rush to be treated with pharmacy products. Try changing something in your lifestyle. For example, this:

1. Keep a diary. Record in it how much and when you slept, the level of fatigue during the day, and other symptoms. This will help you understand what is worth changing in your routine, and, as a last resort, it can be useful to your doctor.
2. Set a schedule. Find an activity that helps you fall asleep and stick to it. Also try to go to bed and wake up at the same time.
3. Use the bed correctly. The bed should only be used for sleep and sex. Don't transfer your work there. So you only make yourself worse.
4. Choose a good mattress. The mattress greatly affects the quality of sleep. A bad mattress can cause insomnia and discomfort, so make sure you have a quality and pleasant mattress.
5. Stop smoking. Here's to quit smoking. Smokers often suffer from insomnia. Some studies show that this is due to a lack of nicotine at night.
6. Consult your doctor. If you have tried absolutely everything and nothing has helped, then it's time to turn to a professional. The doctor can diagnose irregularities and prescribe medications to help restore healthy sleep.
7. … Moderate aerobic exercise has a positive effect on sleep quality. You can train at any time, but at least 3 hours before bedtime.
8. Schedule a few “worry minutes”. Spend 10-15 minutes throughout the day solving important problems. If it is not possible to solve them, write them down so that they do not get in your head. This will help you avoid thinking about problems at night.
9. Limit caffeine. Yes, we know how much you love coffee. To begin with, try to postpone all your coffee receptions until the first half of the day. If that doesn't work, you know what to do.
10. Take a nap. 10-20 minutes of naps during the day will help you relax and unwind. However, do not doze after 3 pm. This will negatively affect sleep at night.
11. Take a walk. A lot of sunlight helps restore the balance of melatonin, which helps you fall asleep at night.
12. Eat "sleepy" foods. Introduce magnesium-rich foods into your diet. For example, halibut, almonds, cashews, spinach, as well as foods with vitamin B. For example, green vegetables, nuts, legumes. Some experts also recommend supplementation with vitamin B6 and magnesium.
13. Try to get busy. Meditation can not only have a positive effect on the quality of your sleep, but also on the quality of your entire life! You can also add yoga classes and deep and correct breathing to this tip.
14. Avoid large meals in the evening. The body will have to digest all this food during sleep, and this will not lead to anything good.
15. Dim the lights two hours before bed. showed that the amount of light in the evening affects the quality of sleep. You probably won't want to sit in the dark all evening, so find a level of light that you feel comfortable with. By the way, you can use a utility that will do the same with the computer screen.
16. Limit gadget use in the evening. Cold light from gadget screens prevents the body from preparing for sleep by stimulating the production of daytime hormones. If you can't refuse devices, at least lower the screen brightness as much as possible.
17. Don't drink before bed. This is, of course, about alcohol. Does drinking seem to help you sleep? You may fall asleep faster, but alcohol can disrupt sleep cycles, and even though you sleep, you will wake up feeling shattered in the morning.
18. Don't engage in mental activity before bed. Put your work aside, don't watch science broadcasts, and read light literature.
19. Have sex. Probably it was worth putting this item above:)
20. Keep your bedroom cool … It is desirable within 20 degrees.
21. Take advantage of natural sleeping pills. For example, valerian extract.
22. Don't try to sleep if you don't feel like it. Yes, I know this feeling when the clock is already 2 o'clock in the morning, and I do not want to sleep at all. But going to bed when you don't feel sleepy at all is even worse. If you haven't fallen asleep in the first 20 minutes, get out of bed and do something relaxing.
23. Minimize the amount of noise. Having lived in a hostel for several years, I understand that this is not always possible. However, if you can control the sources of noise, then keep it to a minimum.
24. Let your stress out. Write down everything that bothers you on a piece of paper. But no, to hell with it. Go to the gym and hit the punching bag. Try it and write your feelings!
25. Make chamomile tea. Chamomile has a long history of soothing properties, so you can't go wrong here.
26. Take a hot bath or shower. A sudden rise in temperature can make you fall asleep.
27. Drink hot milk. Milk has not been scientifically proven to affect sleep, but many of us still remember hot milk before bed in childhood. It might work!
28. Count the sheep. This is not a 100% method, but focusing on one thing can actually help you fall asleep. Don't like sheep too much? Focusing on inhaling or exhaling is also a good way to do it.
29. Visualize a dream. Imagine yourself on the ocean on the white sand. Although why am I telling all this, your imagination will do all the work for me. Just imagine yourself in a pleasant place, relax and have fun.
30. Don't be angry with yourself. Accept insomnia and try to find your advantages even in such a desperate situation. Don't judge yourself for not being able to sleep. After all, you can see a wonderful sunrise.

What methods of dealing with insomnia do you use?