Thirteen Tips to Reduce Insomnia

Everyone feels better after a restful night of restorative sleep; but what if you can’t turn your brain off and fall asleep? You toss and turn, and stress out and count down the hours of sleep you won’t be getting, which ends up ramping up your anxiety. Then you feel the effects the next day when you struggle with sluggishness and fatigue.

Our bodies can get in a cycle of insomnia instead of just having it one night here and there and it can become a chronic problem. Our goal should be 7-9 hours of sleep each night.

Insomnia affects 10-30% of Americans, so you are not alone if you are having trouble sleeping. Sleep hygiene is a set of consistent habits, behaviors, and environmental factors which promote healthy, high-quality sleep. I would like to share thirteen suggestions you can try to nod off peacefully.

All these suggestions are aimed at calming your nervous system before you get into bed. The goal is to lower your stress level which will affect the chemicals in your brain.  These suggestions take time to work, so cut yourself some slack as your body adjusts. Everyone’s body is different so experiment with what works for you.

Tips to Sleep Better

1. Assess Your Caffeine Intake

I aim for 1 caffeinated beverage a day, sometimes I drink a second cup of coffee as a treat. Caffeine acts as a stimulant and will make it hard to fall asleep. Have a caffeine cut off time. This can range from 6 to 12 hours before your bedtime. If you decide to reduce your daily caffeine intake, do this slowly to avoid withdrawal headaches.

2. Avoid Working Before Bed

Your mind and body needs time to settle down, and working before bed can be stimulating and anxiety provoking. Set a working cut-off time.  Committing to this boundary will help you be in a calmer state before you go to bed.

3. Exercise During the Day

You will also want a cut-off time, as exercising 1 to 2 hours before bed can cause insomnia. Exercise helps our nervous system and will reduce stress which will help you fall asleep faster.

4. Try a Guided Meditation Once You Get Into Bed

Meditation induces the body’s relaxation response which will act as a natural remedy for insomnia. I use the Headspace app.  They have special guided meditations for nighttime. They also have sleepcasts which are 45-minute stories that help me turn off my mind and fall asleep.

5. Drink a Soothing, Caffeine-free, Nighttime Beverage

Chamomile tea, lavender tea, or golden milk (which is a warm beverage made from milk and turmeric) are great options.

6. Avoid Alcohol

It might feel like alcohol is helping, but the chemicals can decrease sleep quality.  The sedating effect wears off and will cause nighttime awakenings.

7. Try Supplements

I take a magnesium pill in the morning and 10 mg melatonin every night. I also use Valerian Root during the day if my anxiety is through the roof. Keeping my anxiety lower during the day reduces insomnia at night.

8. Experiment With Aromatherapy

Try diffusing lavender oil or you can use a lavender essential oil or a pillow spray. The scent can calm you down and if you do this over time and create a pattern, it tells your brain it is sleepy time. 

9. Adjust the Room Temperature

My body is very sensitive to the room temperature; and I have learned the perfect temperature for me. I like it 69 in the winter and 72 in the summer. I also need to have on my ceiling fan in the summer.  

10. Try White Noise

I have an air purifier I run at night and this cleans the air and makes a nice white noise. Experiment with what sounds you find soothing.

11. Saunas, Hot tubs, or Bath

These will help you sleep. Heating up your body triggers the body’s natural cooling mechanism. Warm water increases blood flow to the hands and feet, releasing core body heat. This signals the brain to release melatonin and prepare for rest.

12. Avoid Technology Before Bed

The blue light emitted from screens keeps the brain awake and reduces melatonin production. Cut-off screen use between 30 minutes to 2 hours before bed.

13. Have a Set Bedtime

Going to bed at the same time each night will regulate your circadium rhythm and melatonin levels.

Final Thoughts

I use all these techniques, which over time drastically improved my ability to fall and stay asleep. Experiment with some or all these techniques. The patterns I created with these habits help my brain know to go to sleep at bedtime. This is not an exhaustive list, just a place to start. I still have some bad nights where it will take me three 45-minute sleepcasts before I nod off, but thankfully that is not very often. Be kind to yourself as you learn what your body needs to fall asleep peacefully.

Photo by Florian Schindler on Unsplash