When you suffer from insomnia it can affect every aspect of your life. It can be hard to imagine how you will overcome this condition and finally get some sleep but be reassured to know that insomnia can be overcome,  but how can you get rid of insomnia?

We all have the potential to develop insomnia at some point in our life. Certain factors can provoke sleepless nights such as an uncomfortable bed, a noisy street, a crying baby or stress. Each person will experience sleeplessness different and something that may trigger you mightn’t trigger your partner or family member.

When some typical triggers are removed your sleeping can return to as it was before. However, if your insomnia is caused by changes you have made it can become chronic insomnia1.

Tips to get you sleeping again

  1. Write it down

    When you have a worry or your mind is racing with tomorrow’s to-do list then it can be good to write it all down. Putting these worries out there is a good way to clear your mind before bed.

  2. Put the pet to bed

    When a pet shares your bed your sleep can suffer.  The Mayo Clinic Sleep Disorders Center found that 53% of pet owners report sleep disturbance from a pet every night.

  3. Get up

    I know it sounds like it won’t help, but if you’ve been tossing and turning for a while it might help to get up and not associate your bed with sleeplessness.

  4. Environmental distractions

    We can’t help environmental distractions. Whether your neighbours have just brought home a newborn or there’s an overly sensitive car alarm down the street, there’s only so much you can do to stop these environmental factors interfering with your sleep. Run a fan to create white noise, wear earplugs or use an eye mask to block or a blackout blind to keep out the glare of street lights.

  5. Forget the clock

    Repeated clock-checking will only make you anxious and exasperated.  Turn your alarm clock to face the wall.

  6. Don’t lose sleep over lost sleep

    Losing sleep over losing sleep is something we have all encountered. Don’t put unnecessary pressure on yourself. It’s okay to be tired tomorrow.

  7. Do something non-stimulating.

    Do something relaxing. Read a book, do a crossword puzzle or Sudoku.  As long as it’s soothing you’re on the right track. Don’t check your work email, pay bills, or do anything that will make you anxious before bed.

  8. Say no to screens

    Your laptop, TV, tablet and smartphone all emit blue light that suppresses melatonin, the hormone that influences circadian rhythms and facilitates sleep. Avoid using these devices before bedtime or check to see if your device has a nighttime mode. 2.

 

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Footnotes

  1. https://www.verywellhealth.com/does-insomnia-go-away-3015018
  2. https://www.quickanddirtytips.com/health-fitness/prevention/how-to-sleep-now-quick-fixes-for-insomnia
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