If you or a loved one has insomnia, you are aware of how distressing the condition is. Insomnia is a common sleep condition that affects many individuals, and it may have serious negative implications on the mental and physical health of those who experience it.
And every single one of our everyday activities affects how well we sleep. This involves all aspect of our lives, including what we eat and what we do outside. Beyond this, our brain physiology and levels of stress also play a role. In this context, it is simple to understand that a variety of underlying problems may combine to cause insomnia.
But if you take our practical suggestions to heart, you’ll improve your odds of getting a restful night’s sleep and doing well the rest of the day.
What Is Insomnia?
A common sleep issue known as insomnia can make it difficult to get asleep, keep asleep, or lead you to wake up too early and have trouble falling back asleep.
Actionable Advice
1. Use Words Wisely: Don’t Mislabel Yourself
Words have real value. After all, we use words to think as well as to communicate. Because of this, negative thinking has such a detrimental effect on people’s life. Despite this, don’t settle for the label of “poor sleeper.” Instead, you just need to make some lifestyle changes and discover a cure for your insomnia.
And as we hinted at before, language plays a significant role in this, so be careful with your words.
Since we think in words and since words have an affect on every aspect of our life, from relationships to thinking at work to sleeping patterns, none of this should come as a surprise.
Solution
Think positively, choose your words carefully, and don’t use the term “can’t” when it comes to getting some shut-eye.
2. Minimize Your Exposure to Blue Light at Night
The pineal gland’s ability to produce melatonin, the sleep-inducing hormone, is essential for sleep, but light may interfere. Blue light, more than any other color, interferes with your body’s capacity to get ready for sleep because it suppresses the hormone melatonin, which induces sleep.
Solution
Reduce your exposure to blue light as sleep approaches (e.g., tablets, smart phones, televisions, computers). Additionally, this is a fantastic substitute for relying on buying melatonin from the medicine shop.
3. Minimize the Impact of Stress
Nowadays, it seems like everyone is under stress, which might have a big influence on how well you sleep. Additionally, having little sleep simply makes the tension already there worse. As a result, a vicious cycle develops.
“Frequently being in a heightened level of awareness might delay the start of sleep and cause fast, anxious thoughts to arise at night,” according to Medical News Today. The result of not getting enough sleep is more stress.
Solution
There are a variety of healthy ways to manage stress.
Ways to Manage Stress
- Positive Thinking
- Exercise (e.g., Walk, Swim, Lift Weights)
- Meditate
- Avoid Caffeine
In terms of exercise, it is always advisable to speak with a doctor before beginning any rigorous fitness program, particularly if you have a medical problem.
Be aware that an excessive amount of people use alcohol or illicit substances to cope with their stress. But over time, they merely make their issues worse and heighten their anxiousness. Regardless of how alluring the temporary alleviation may appear, make sure you stay away from such issues.
4. Practice Effective Bedtime Routine
First and foremost, identify the sleep-inhibiting factors. This involves both worrying and being around blue light, both of which should be avoided.
As we’ve already discussed, meditation may help reduce stress and negative thoughts. Additionally, we spoke about avoiding the negative belief that you “sleep poorly.”
Solution
As we’ve already discussed, meditation may help reduce stress and negative thoughts. And do everything you can to keep blue light-emitting equipment out of your bedroom. Instead, surround oneself with aromatherapy items that promote sleep.
5. Utilize a Sleep Script
You can unwind and sleep better if you use a sleep script. By combining the effectiveness of self-hypnosis and the power of encouraging affirmations, it achieves this.
Solution
To relax and reset your thinking, record yourself saying affirmations and then listen to them. The extra benefit of listening to yourself is that you won’t be open to unsolicited recommendations.
After all, we occasionally have a tendency to resist outside influence and prefer to think of ourselves as independent.
6. Start a Journal
One advantage of journaling is that it might help you sleep better. You’ll be letting out your stress and concentrating on encouraging thoughts at the same time. In other words, your main goal will be to think positively instead of negatively. After all, as we have already explored, words have meaning.
In addition, by writing down any concerns, you will encourage your brain to come up with answers. After all, when our brain is relaxed, it typically functions the best. For instance, the benzene ring’s structure was revealed to German chemist August Kekule in a dream.
“Of all the cases cited by psychiatrists, psychologists, and historians of science to illuminate the role of symbolism in creative thought, none is more famous than August Kekule’s somnolent vision of a snake biting its tail, a dream that supposedly revealed the true structure of the benzene ring to the German chemist,” wrote Malcolm W. Browne in the New York Times.
And stepping back, you may take advantage of this phenomena by shifting your attention while your mind is unknowingly working on an issue.
The Harvard psychiatrist Srini Pillay explores this issue in his book Tinker Dabble Doodle Try.
Solution
Create a diary and write in it every day at the same time. You may place a reminder on the kitchen table to help you remember.
In addition, if you journal every day at the same time, you will develop the habit of doing it without even thinking about it after about a month.
Additional Journaling Purposes
- Learn from the Past
- Assess Your Current Opportunities
- Imagine a Brighter Future
The Roman Emperor Marcus Aurelius’ writings, eventually published as Meditations—a classic of the Stoic philosophy—are only one historical example used by best-selling author Ryan Holiday to support his recommendation for journaling.
7. Turn Everything Off
Switch off all of the electronics, including the music and television. You want to lay down in a room that is silent, dark, and devoid of any mental stimulation.
You will, however, be by yourself with your thoughts as the chamber is silent, dark, and free of any other distractions. Being alone with your thoughts won’t be that unpleasant, though, if you meditate and journal beforehand.
Solution
Put away all of the electronics and take the television out of the bedroom (with perhaps the exception of your cell phone for emergencies). Here, total darkness and quiet are the desired result.
8. Avoid Unnecessary Drugs
While it could be alluring to buy that bottle of melatonin or request Ambien from the doctor, self-medication should only be used as a last option. Melatonin still has negative effects, despite being generally safe in comparison to other drugs. In addition, your pineal gland may start releasing less melatonin if your body becomes used to you taking it.
Additionally, stay away from using alcohol or illicit substances as “self-medication.” You will just make your difficulties worse, as we have explained.
Solution
Use the practical advice we’ve given you here, and abstain from using unneeded medicines. Don’t overdo the caffeine, too (especially in the evening).
Achieve a Sound Sleep
All things considered, getting a good night’s sleep is among the most crucial things you can do. It benefits in many different ways.
Benefits of a Sound Sleep
- Maximize Daily Productivity
- Optimize Energy Levels
- Improve Health
In reality, conquering insomnia will improve your quality of life in several ways. Both your happiness and health will improve. It is comparable to weight loss for persons who are obese in this regard. The advantages cannot be emphasized enough.
Good luck putting our practical recommendations into practice, and we hope you enjoyed our essay.
Rest well.