The Best Night’s Sleep You’ve Ever Had! 16 Tips For Insomnia

In this busy world that we live in, we can often feel plugged in all the time.

Your work is constantly emailing, even after hours. The kids need to be picked up from soccer practice and then dropped off somewhere else. On top of that, dinner isn’t going to cook itself! All day long, life tugs at us.

It’s no wonder when we go to lie down at night we have trouble sleeping. You’re not alone. NPR has reported that roughly 60 million Americans suffer from insomnia each year.

That’s why I’ve put together these 16 tips to battle insomnia for you.

Now you can rest easy and wake up feeling refreshed again – ready to take on the next hectic day.

1. Set A Routine

One of the most important steps you can take is to set a routine for yourself. The body craves a schedule so setting regular bedtimes and times to wake are essential for getting quality sleep.

Pick a designated bedtime and start preparing yourself for bed 30 minutes in advance. You could even set an alarm as a reminder.

Then prepare to wake up to your alarm the exact same time every day, even on the weekends. Eventually, your body will anticipate this schedule and you might even wake up right before the alarm sounds.

Many people enjoy sleeping in on the weekends, but if you suffer from insomnia, this might not be a good choice for you.

In addition, you’ll want to be careful when traveling to not disrupt your schedule, as it can be hard to recover from.

2. Avoid Alcohol & Caffeine

Many people believe an afternoon coffee won’t affect their sleep at night, but it can.

According to the National Heart, Lung, and Blood Institute, the effects of caffeine can last up to 8 hours, so a late-afternoon cup can make it harder to fall asleep.

In addition, many people are under the assumption that alcohol will help them sleep.

While it’s true that alcohol can have a sedative effect for a few hours, it will then lead to a non-restful sleep and frequent awakenings.

3. Avoid Taking Naps

When you’re having trouble sleeping at night, you often want a quick nap during the afternoon just to get through the day. This is a common rut that many people with sleep disorders will get into.

If you have insomnia, skipping naps can make it easier to fall asleep at night.

If you do nap, keep it short. The NHLBI suggests adults limit naps to about 20 minutes, taken earlier in the afternoon.

A short walk or some time outdoors can help you get through an afternoon slump instead.

4. Don’t Eat Before Bed

When you eat, the digestive system goes to work. A heavy meal close to bedtime can make it harder to fall asleep.

The NHLBI suggests avoiding large meals near bedtime; a light snack is fine.

Eating before bed is even worse if you suffer from heartburn as lying down can increase the tendency to experience acid reflux.

Try planning your meals several hours before bedtime to alleviate these issues.

In the same respect, you’ll want to avoid drinking too much before bed as your bladder will fill up and you’ll inevitably need to visit the bathroom throughout the night.

It’s pretty much impossible to sleep comfortably with a full bladder.

5. Limit Your Activities In Bed

If you use your bed for activities other than sleeping, you’re training your body not to use that area for rest.

You may think that taking the time to read in bed, watch television or even try to complete some last minute work is going to be beneficial to your life.

This will only increase your alertness and make it much more difficult to calm your body down for sleep.

6. Reduce Stress

All of humankind is affected these days by stress. Worrying and fears can keep us up late into the night unless we know how to calm our spirits.

Try a massage or a warm bath to soothe yourself down before bed. You may also want to put on some soft music and light the candles.

To reduce stress over time, work on incorporating yoga, meditation, and deep breathing exercises into your daily life.

7. Drink Warm Milk

There’s little scientific evidence that milk itself makes you sleepy.

Still, a warm, caffeine-free drink can be a calming part of your bedtime routine.

This trick isn’t just for kids.

8. Drink Herbal Tea

If you’re looking for an alternative to milk, whether for allergy or ethical reasons, but still enjoy something warm before bed, try some herbal tea instead.

There are plenty of choices available and many of the flavors like chamomile or fennel can aid in the relaxation process.

9. Sleep On A Firm Bed

Ideally, you want to look for a medium-firm or firm mattress to provide your spine proper cushioning and support.

You may even want to consider buying an adjustable bed that you can control the support on.

If you struggle with waking up when your partner moves, plenty of beds provide technology to combat partner disturbance.

10. Make Sure To Get Plenty Of Exercise

Regular exercise is important to the overall health of your body, including your sleep patterns.

Many people who work desk jobs don’t get to enjoy the benefits of physical activity.

Any regular movement helps, even a short daily walk.

The NHLBI advises avoiding intense exercise in the hour before bed.

11. Consider Some Earplugs

If you’re sensitive to noise, a quality set of earplugs can help, especially if dealing with a snoring partner.

There’s nothing worse when you can’t sleep than listening to someone else sleep soundly.

There are many varieties and styles of earplugs on the market to choose from, you may have to try a few out before you find what works best for you.

12. If You Can’t Sleep, Get Up & Move Around

If you can’t fall asleep after about 20 to 30 minutes, get out of bed.

Get up and try one of my other suggestions like a herbal tea, and then try again when you feel yourself getting sleepy again.

Tossing and turning in bed will only result in frustration which will keep you awake longer.

13. Find A Comfortable Sleep Position

There’s no single best sleep position for everyone.

Stomach sleeping twists the neck and can leave you with a sore neck or back, so back or side sleeping is often more comfortable.

If you want to try becoming a back sleeper, give yourself time to adjust.

Your back may feel better, as long as you have a good mattress.

Back sleeping can make snoring worse for some people, so side sleeping may suit snorers better. Either side is fine for most people; sleeping on your left side does not harm your heart.

If you have heartburn at night, the NIDDK suggests raising your head about 6 to 8 inches with a wedge or pillows under your head and upper back.

14. Watch The Temperature

Many people sleep best in a cool room, often cited as about 60 to 67°F.

The strange thing is that people don’t like to sleep with cold feet, so be sure to slip on a pair of socks to be more comfortable.

You may also want to get a separate blanket from your partner so you aren’t battling for covers in the middle of the night.

15. Darken The Room

You may not be aware, but even the smallest light could be affecting your sleep. That glowing time on the alarm clock might just be the culprit.

Remove all light from your room to show your body that it’s time to sleep.

If it’s impossible to make the room dark, consider an eye mask instead.

16. See Your Doctor

When all these tips and tricks fail, be sure to make an appointment to talk with your doctor.

There could be an underlying issue that’s causing you to lose sleep, and you’ll want to get it checked.

MedlinePlus notes that cognitive behavioral therapy for insomnia (CBT-I) may help, so ask your provider about it.

Conclusion

I’m sure there are hundreds of other tips people have used while chasing sleep, and experimenting is what is best. What works for one won’t automatically work for another.

Just remember to keep a positive outlook while you’re testing the results.

Getting worked up or stressed about how you aren’t sleeping is only going to make the situation harder.

Relax and move forward with confidence, knowing that the solution is out there and one day soon, you’ll be sleeping like a baby.

Sources

• Healthy Sleep Habits, National Heart, Lung, and Blood Institute
• Insomnia, MedlinePlus
• Treatment for GER & GERD, NIDDK