How to Get Rid of Insomnia

Insomnia is a disease in which one faces trouble sleeping. No matter how tired you are, you cannot sleep despite trying hard, or you may wake up in the middle of the night and cannot sleep back. People with this order spend nights looking at the walls or wall clocks, going to clubs or doing something like that. The symptoms also include fatigue and irritability during the day.

How to Get Rid of Insomnia

Every problem has a solution, insomnia can also be treated effectively if given proper attention and time. I will share with you some of the most applauded solutions to insomnia disorder.

Reduce Coffee Intake

One simply cannot avoid coffee. However, you must try to avoid it in the afternoon. Caffeine remains functional in our body for about 5 to 8 hours, and it fights sleep as long as it remains in our body. So, you must avoid coffee hours before you sleep. You can get a cup in the morning, though.

Exercise

Several studies have shown that insomnias felt relieved after they started regular exercise. There is another study that says if you work out in the evening, your adrenaline levels may take hours to get back to normal, which may hinder your sleep. So, what should one do? Well, I would suggest that you should change your evening workout to a morning run if you can, hundreds of thousands of people have acknowledged the positive effects of morning run. However, do not change your work out time if you are satisfied with your current plan.

Reduce Drinking

According to Dr. Weil, alcohol is diuretic. You cannot sleep if you have to run to the bathroom every hour. Several studies have shown that alcoholic women face more trouble sleeping as compared to men. Try to avoid drinking and remain sober, it has proven effects.

Bedroom Habits

There are certain psychological techniques that have helped a lot of people. Psychologists believe that classical conditioning can get rid of insomnia. You just have to condition yourself to sleep when you are in your bedroom. You can do that by removing TV, Computer, Office work and every distraction from your bedroom and use your bedroom for either sleep or sex. That’s all. Once your mind is conditioned (trained) and ready, you will feel the difference. People have benefited from this technique and it is worth trying.

Get it on before bed

It is believed that men tend to feel sleepy after sex, the reason is that the levels of prolactin in the blood are high after having sex. It is the hormone that is highly present in the blood while sleeping. Therefore, having sex could be your solution if you have trouble sleeping. However, one must not make it an addiction. If you find it helpful you should do it with one sexual partner whoever he/she may be. Doing it randomly and with different partners can lead to sexual disorders or addiction. You don’t want to make your solution a problem for you right?

Get rid of your cell phone

Generally we use cell phones to contact people including friends and family and our colleagues. I would suggest that get rid of your cell phone once you are on your bed. Texting your friends or playing attractive video games can waste hours of your sleep time without really making much noise. Once you spend half the night doing something as useless as using your cell phone, you will definitely face trouble sleeping as the psychologists believe that once you are past a certain limit of time at night, you may not be able to sleep the rest of the night. It is due to the classical conditioning.

Meditate

It may not sound the most attractive technique but believe it or not, it helps. It has helped a bunch lot people and you can benefit from meditation more than you can from sleeping pills.  It is, however, a matter of personal interest that which focal points you choose to meditate on. You can think of the things that you love, or you desire. For example, you can fantasise yourself as being able to fly, and keep flying over the city until you feel like sleeping. You can think of you driving your favorite car to a location that you like. As said earlier, it is a matter of personal interest but you can meditate or think about the things that are the center of your attention. If you do not have any of the above interests you can draw a dark black circle on a white page, stick it right in front of you and watch it until you fall asleep. It a very basic meditation technique that can really help you fall asleep.

Meditation is also of great benefit for other matters, if you are able to do it, you will not only be able to sleep better but also be able to work better during the day, it will improve your focus.

Smell Roses

Well it is the easiest tip, isn’t it? Studies have proved that rose is a natural sedative. It can help you sleep. You can use fresh roses or aromatherapy oils instead. Just drop a little amount on a tissue and hold it against your nose for ten to fifteen minutes, you will feel the desire to sleep. Do not use a large quantity of perfume as it may cause breathing problem particularly to the asthmatic patients. However, a little smell of roses will only help you sleep better, it plays a positive role in aligning your thought process.

In the lights of the aforementioned techniques, one can conclude that insomnia is not so big a problem. It can be dealt with effectively using these techniques. For those insomniac patients who have just come to know about their problem, the psychological technique will be the most helpful. For others, I suggest psychological technique along with reduced coffee intake and reduced drinking. Techniques such as meditation, smelling roses etc will only add to the greater good.

Create a Consistent Evening Wind-Down Routine

Your body needs predictable cues to shift from daytime alertness into sleep mode. Start slowing down about 60 to 90 minutes before bed by dimming lights, switching to quieter activities, and avoiding stimulating conversations or social media debates. A warm bath, gentle stretching, or reading a physical book can help lower cortisol and prepare your nervous system for rest. The key is repetition: doing the same small rituals nightly trains your brain to associate them with sleep.

Keep Your Bedroom Cool, Dark, and Quiet

Temperature, light, and noise all affect how quickly you fall asleep and how deeply you stay asleep. Most people sleep best in a room around 18–20 °C (64–68 °F). Block streetlight with blackout curtains or an eye mask, and use earplugs or white noise if sounds disturb you. Even small LED lights from chargers or alarm clocks can suppress melatonin, so remove or cover unnecessary glow.

Try a “Brain Dump” Before Bed

Racing thoughts are one of the most common reasons people lie awake. Keep a small notebook by your bed and spend five minutes writing down worries, to-do items, or ideas that are looping in your mind. Once they are on paper, your brain is less likely to keep rehearsing them. This simple habit pairs well with meditation and can make the other techniques in this article work faster.

Know When to Seek Professional Help

If insomnia lasts longer than three months, happens more than three nights a week, or starts affecting your safety, mood, or work, it is worth talking to a healthcare provider. Cognitive behavioural therapy for insomnia (CBT-I) is a structured, non-drug treatment that addresses the thoughts and habits keeping you awake. A clinician can also rule out sleep apnoea, restless leg syndrome, medication side effects, or thyroid issues that may be contributing.