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 know that insomnia can be overcome. 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 differently, 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 insomnia.
Tips To Get You Sleeping Again
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.
Put the pet to bed
When a pet shares your bed, your sleep can suffer. The Mayo Clinic Sleep Disorders Centre found that 53% of pet owners report sleep disturbance from a pet every night.
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.
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 or blackout blinds to keep out the glare of street lights.
Forget the clock
Repeated clock-checking will only make you anxious and exasperated. Turn your alarm clock to face the wall.
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.
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.
Say no to screens
Your laptop, TV, tablet, and smartphone all emit a 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 night time mode.
Weighted blankets act like a tight hug, helping you calm down and relax to guarantee a good night’s sleep. The blanket applies a delicate yet firm pressure that reaches the deep-seated receptors and helps with the release of serotonin and endorphins, which are chemicals that our body naturally produces to make us feel calm and relaxed. It’s recommended that the weight blanket be about 10% of your body weight. You can find yours here.