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How to get rid of insomnia?

2 Answers
Last Updated: 07/31/2020 at 5:57pm
How to get rid of insomnia?
1 Tip to Feel Better
United States
Moderated by

April Zamzow, CSW, MA, LPC

Licensed Professional Counselor

There are many times in our lives when we could use an ear to listen and help us through the things that we are struggling with. I can do that.

Top Rated Answers
July 31st, 2020 5:57pm
Insomnia seems to be a very common sleeping disorder nowadays. Sometimes, people just find it very difficult to sleep. Although it can be a serious problem as it can cause sleep deprivation which might affect your cognitive and physical ability, there are different things you can do to help improve your sleep. These include: Eliminating caffeine or alcohol from your diet, try to go sleep the same time each day, make the place where you sleep more comfortable, do not eat or drink anything before bed and try ASMR videos. In the case of eliminating caffeine and alcohol, if you do consume products containing them, it would be best to not consume them or limit the consumption of them, especially hours leading up to your bedtime. Drinks high in caffeine such as coffee are stimulants, they keep you awake and alert. If you do drink coffee right before bed or even an hour before bed, you will find it hard to fall asleep. Trying to manage your alcohol and caffeine consumption might help if you normally drink them regularly. Secondly, try as much as possible to sleep and wake up at a consistent time. For example, if you normally go to sleep at 8, try your best every day to get to bed by 8. Get your body used to it. Do everything you want to do before 8, and by the time it reaches 7:30 you would be preparing for bed. I know how important this is as I am speaking from experience. Whenever I sleep at any time I choose, I normally find it very hard to sleep, but whenever I keep a consistent bedtime, it’s almost automatic, every time my bedtime draws near, I always feel sleepy. That is because my body is accustom to me going to sleep around that time. Thirdly and perhaps one of the most important and obvious is to make your sleeping environment comfortable. Try to invest in nice soft pillows and a mattress, instead of a stiff hard mattress and pillow, where you have to be rolling every minute and constantly changing the shape of your pillow for the most comfort. If you live near a roadside, try investing in some earplugs, this will help eliminate noises. Earplugs are very important as it is very difficult to sleep in a very noisy place. In addition to that, if the problem is the temperature in your bedroom, try investing in an Air Conditioner or a heater along with a humidifier. It is very difficult to sleep when the place is hot and your sweating or when the place is too cold and your shivering. Having these devices in your home would help you control the temperature in your room. Fourthly, try as much as possible to do not eat before bedtime. It might be tempting, but you would regret it later when its time to sleep, especially if you have heartburn. Try to eat 2 or 3 hours before you go to bed, give your body the chance it needs to digest the food. If you feel very sleepy after eating and cannot wait for 2 or 3 hours before bed, I highly encourage you to only sleep on your left side. This would help prevent indigestion. And finally, this is one that I recently found and love, it is called ASMR. A.S.M.R or Autonomous sensory meridian response is a tingling sensation you normally get typically starting from the scalp of your head and then moving down your spine throughout your body. It is normally triggered when you hear repeated soft noises and tapping sounds and it normally helps a lot of people, especially me to fall asleep. After ASMR, you might get very sleepy, but it depends, as it seems to have no effect on some people. There are currently no scientific data to say why some people experience ASMR and why others do not. But I would encourage you to try it out. If you do not like the ASMR where people whisper, just look for ASMR no taking videos.
July 31st, 2020 4:00pm
Here are some things you can do: 1) Wake up early. Get up at 6am and have a full day awake. This will increase the chance of being tired at night. 2) Exercise. It doesn't matter when - morning, afternoon, evening. Exercise every day - run or lift weights, do jumping jacks, sit ups, push ups, play a sport, whatever. You don't have to join a gym, you can do everything I mentioned on your own except play a sport. 3) Eat healthy. Eat three meals a day, reduce the amount of fat. This will give you energy when you need it throughout the day without the ups and downs that fat, high carbs, and caffeine give you. At night you should sleep better. 3) Read in bed. Reading gets you tired and it doesn't have the negative sleep effects of TV. 4) Take melatonin or valerian, two natural herbal supplements. If you have anxiety take CBD oil. 5) I'm a grown man, I have a small glass of wine, or half a beer or cider before bed and it makes me sleepy. Moderation is key here, you don't want to wake up groggy.