10 ways to Overcome Insomnia

Ways to Overcome Insomnia, Simple lifestyle adjustments can drastically improve the quality of your sleep.


Follow these ten ways to Overcome Insomnia.


10 ways to Overcome Insomnia

Maintain a regular sleeping schedule.

Your body will be programmed to sleep better if you go to bed and wake up at approximately the same time every day. Select a time when you are most likely to be weary and drowsy.


Make your bedroom a relaxing place to sleep.

Your bedroom should be a relaxing and restful haven. Temperature, lighting, and noise should all be kept under control so that you can fall (and stay) asleep.


If your pet sleeps in your bed with you, try relocating it if it wakes you up frequently during the night.


Check to see if your bed is comfy.

A mattress that is too soft or too firm, or a bed that is too tiny or old, makes it difficult to obtain a good night’s sleep.


Exercise on a regular basis

Regular moderate activity, such as swimming or walking, might help release some of the stress that has built up during the day. However, avoid intense exercise, such as jogging or going to the gym, too early at night because it may keep you awake.


Caffeine consumption should be reduced.

Reduce your caffeine intake, especially in the evening, by avoiding tea, coffee, energy drinks, and colas. Caffeine hinders deep sleep by interfering with the process of falling asleep. Drink a warm milky beverage or herbal tea instead.


Don’t eat too much.

When you consume too much food or drink, especially late at night, your sleep patterns might be disrupted. While alcohol may assist you in falling asleep at first, it will impair your sleep later in the night.


Smoking is not permitted.

Nicotine is a stimulating substance. Smokers have a harder time falling asleep, wake up more frequently, and have more sleep disruptions.


Before going to bed, try to unwind.

Relax your mind and body by taking a warm bath, listening to soothing music, or doing mild yoga. Your doctor may be able to suggest a relaxing CD.


Write out your concerns.

Set aside time before sleep to prepare preparations for the next day if you have a habit of lying in bed thinking about all you have to accomplish the next day. The goal is to avoid performing these activities while trying to sleep in bed.


Getting ready for your appointment

If you’re experiencing trouble sleeping, you’ll probably want to talk to your primary care physician first. Inquire whether there is anything you need to do ahead of time, such as keeping a sleep journal. If at all possible, bring your bed mate with you. Your doctor may want to speak with your spouse to have a better understanding of how much and how well you sleep.


What you can do to help

Make a list of any symptoms you’re having, including any that don’t seem to be connected to the purpose for the consultation.


Personal data, such as new or continuing health issues, substantial stressors, or recent life changes.


All of your prescription and over-the-counter drugs, vitamins, and herbal or other supplements, as well as their doses. Let your doctor know if you’ve been taking any sleep aids.


To make the most of your visit time, ask your doctor these questions.

The following are some basic questions to ask your doctor: 

  • What is the most likely cause of my insomnia?
  • What is the most effective treatment?
  • These are the additional health issues I’m dealing with. What is the best way for me to handle them all at the same time?
  • Is it necessary for me to visit a sleep clinic? 
  • Is it possible to obtain brochures or other printed materials?
  • What are some of your favourite websites?
  • Is my insurance going to pay for it?

During your appointment, don’t be afraid to ask any further questions.


What to anticipate from your physician

Your doctor may ask you a number of questions, including the ones listed below.

Regarding your insomnia:

  • When did your insomnia start, and how often do you have problems sleeping?
  • How long do you usually take to fall asleep?
  • Do you snore or do you wake up gasping for air?
  • How frequently do you wake up in the middle of the night, and how long does it take you to fall asleep again?
  • When you can’t sleep, what do you do?
  • What have you done to help you sleep better?


Regarding your day:

  • Do you feel energised when you first get up, or do you get weary over the day?
  • Do you ever sleep throughout the day?
  • In the evenings, what do you usually eat and drink?
  • Do you fall asleep or struggle to remain awake while sitting quietly or driving?


Read also: Sleep loss and depression

Read also: Severe insomnia causes