Insomnia is a sleep disorder where people have problems falling asleep or staying asleep. This horrible condition may be experienced by millions of people, with a far-reaching negative impact on both mental and physical health. Many people need intensive treatment; most of them, however, could stand to improve their sleep hygiene. Here are some tips that may help you prevent insomnia or secure good sleep.

1. Wake Up and Sleep At The Same Every Day

Stick to a schedule. Your internal clock and the day-night cycle of sleepiness are resynchronized when you keep the same bedtime routine each night. So the regular time at which you turn in and rise–including on weekend mornings–is just that: regular. By its consistency your body will learn to know this tempo, so be ready for sleep already or else begin five a day up plus ten nights straight (AFIYI). Following those rules should help you more-or-less stave off insomnia gradually over time.

2. Establish a Bedtime Routine

A soothing sleep onset routine may help signal your brain that it is time to go to sleep. These include reading a book, meditation, and warm baths. Mindfulness and relaxation techniques, such as these, help to decrease the levels of cortisol, sometimes known as the stress hormone, which will, in turn, help you sleep more soundly.

3. Optimize Your Sleep Environment

According to research, it is easier to sleep in a dark, quiet, cool room. Make your room temperature around 60-67°F (15-19°C), and hang blackout curtains to your advantage. Use white noise machines or earplugs since light sleepers may get disturbed easily.

4. Sleep In a Comfortable Bed

Invest in a good mattress, pillows and bed that suit your preference for comfort. It is important that the setting be comfortable and supportive enough to sleep in. Many times, discomfort from poor bedding contributes to restlessness, disturbance in sleep, and morning pains that may have contributed to insomnia.

5. Avoid Screen Time

The blue light of the screen suppresses the secretion of melatonin, a sleep hormone. Try to avoid electronic devices-one hour before sleep-such as phones, tablets, or computers. You may substitute this very well with reading or journaling, which are non-screen activities that could help your brain rest.

6. Watch Your Diet and Lifestyle

(i) Limit Caffeine and Alcohol Intake

Intake of caffeine and alcohol disrupts sleep. A stimulating agent, caffeine stays in the body for hours and wreaks havoc on sleep. Avoid caffeine particularly after lunch, so that its interference with your sleep can be minimized. Alcohol might make you feel drained at first, but it disrupts sleep cycles-which is fragmented, lower quality sleep.

(ii) Develop Mindful Eating Habits

Avoid heavy, large meals before retiring; these interfere with sleep because your body is busy digesting the food. Try to finish eating at least 2-3 hours before bedtime. If you feel a bit hungry, a light snack high in complex carbohydrates or protein-banana or a fist full of almonds promotes sleep without causing indigestion.

(iii) Do Regular Exercise

Regular exercises can enhance sleeping quality and reduce latency before falling asleep. The American Heart Association recommends at least 150 minutes of moderate exercise per week. However, excessive late evening exercise may stimulate the nervous system, making it difficult to wind down.

7. Manage Stress and Anxiety

Chronic stress and anxiety are contributing factors to insomnia. The induction of relaxation practices, such as deep breathing, progressive muscle relaxation, or gentle yoga, in preparation for bed will help release tension and turn the mind toward rest. Meditation apps or guided breathing exercises can be effective at soothing the mind.

8. Consider Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy for Insomnia or CBT-I for short, is an extremely effective non-medical intervention against sleep problems, one that modifies the underlying causes of insomnia by helping people change negative thoughts and behaviors about sleep. Because of this, sleep experts generally recommend CBT-I, and it might be applied in an effort to improve both the duration and quality of sleep.

9. Seek Professional Help When Needed

If these techniques do not work for anyone and insomnia persists, one should not hesitate to consult with their physician for help. Chronic insomnia may stem from sleep apnea, restless leg syndrome, or other mental health problems. By uncovering the cause, the specialist will discuss possible treatment options that range from medication and therapy to further sleep studies.

Conclusion

Enjoy light meals after the sun goes down, turn off the lights, do meditation, and consider small temperature adjustments in each room. If the problem still persists, consult a clinician for help.

Authored By

Shebna N Osanmoh I, PMHNP-BC

November 15, 2024

Shebna N Osanmoh is a board-certified Psychiatric Mental Health Nurse Practitioner with extensive experience across the mental health spectrum. Holding a Master’s in Psychiatric/Mental Health Nursing from Walden University, Shebna provides compassionate, culturally sensitive care for a wide range of mental health conditions, emphasizing holistic and individualized treatment approaches to support patients in their wellness journey.