7 Practical Tips to Help Beat Insomnia

Many of us know the feeling all too well. It’s the early hours of the morning. The whole world, it appears, is asleep. You are lying in bed, looking at the clock tick slowly on your bedside locker and no matter what you do you cannot manage to nod off. If you know this feeling the chances are that you are an insomniac.

   Lack of sufficient sleep interferes with so many areas of our life from our health to our emotional well being.

    As a long-time insomniac I have tried many remedies including once or twice resorting to using sleeping tablets. However, while the pills did indeed help me to sleep, I found that I awoke the following morning like I had been out on the tiles the previous few hours. Fortunately there are many ways, other than medication, to assist the shagged out insomniac on their merry way to a good nights sleep. The following are a few ideas that worked for me:

1/ Reduce your caffeine and sugar intake

 

To most people this is obvious. Caffeine is, after all, a stimulant - likewise with sugar. Try to eliminate, or at the very least, drastically reduce your caffeine and sugar consumption in the hours leading up to bed time.

2/ Watch or read something light before nodding off

Many people like to read a book or watch some TV before going to sleep. In the bad old days, when I suffered terribly from insomnia, I was a voracious reader. This reading habit often formed a part of my bedtime routine. I would often bring a science magazine or a history book to bed. By the time I had switched the light off as far as I was concerned ready for a good nights sleep. However, my subconscious mind had other ideas and was busy either ruminating Fermat’s last theorem or mulling over Operation Barbarossa. After some time I came to the conclusion that what I was reading was indeed keeping me awake. I then changed my bedtime reading habits. From then on I decided to read nothing more taxing on the brain than a trashy magazine or a joke book in the half an hour or so before I intended nodding off. Very shortly afterwards, due to this simple change, I was able, at last, to get something approaching a good nights sleep.

       Similarly, your choice of TV viewing before bedtime is also critical. Avoid the temptation to catch up on the news before going to bed. Instead watch something light like a funny film or a sitcom.

3/ De-stress before bedtime

Worrying or fretting over something in the hours of minutes before sleep is not a good idea. However, there are a number of techniques for reducing worry and stress. One of my favorites involves picturing yourself on a ship at sea. One by one visualize your troubles being placed in a box or a crate and dropped off the end of the ship. Then watch as the boxes with your fears and anxieties gently float off into the far distance. Persist with this exercise until you feel calm and relaxed.

4/ Ensure that your sleeping area is properly set for a good nights sleep

Ensure that your room is well ventilated and adequately heated. Invest in a good mattress and eliminate all unnecessary noise and lighting. 

5/ Try to go to bed at a set time

Establish your optimum sleep needs. You will know that you have had your optimum sleep when you wake up after a night’s sleep feeling invigorated and well rested. Once you have figured out your optimum sleep requirements you should plan your routine accordingly. For instance, if eight hours is your requirement and you get up for work at seven o’clock, then you should endeavor to be asleep by no later than eleven in the evening.

6/ Avoid excessive alcohol

While drinking in moderation has clear health benefits excessive boozing before bed can lead to a disturbed sleep and perhaps frequent early hours trips to the bathroom.

7/ Get sufficient exercise

Regular exercise, even thirty minutes a few times a week, can aid sleep. Apart from burning off excess energy, exercise can greatly assist in reducing stress as feel good neurochemicals  such as endorphins are  produced by the body, particularly during a vigorous work out or run. However, if you have not exercised in some time, as always, it is advisable to seek medical advice before undertaking strenuous sports or activities.