It’s 3am, and you’re still awake. A big day at work is looming tomorrow, but whatever you do, you just keep tossing and turning.
Anyone who has ever experienced insomnia knows how terrible it can be. Whether you have trouble falling asleep or you’re constantly waking up in the night, sleeplessness takes a toll on our mental health, mood, and even our physical health. If you feel that your lack of sleep is severely affecting your mental health and you are in need of some support, reach out to the licensed mental health professionals at BetterHelp today.
Are you finally ready to reverse insomnia for good? If so, read on to find the top tips for curing your insomnia. Give them a try and before you know it, you’ll be enjoying peaceful sleep once more.
1. Reverse Insomnia With a New Exercise Routine
One of the best insomnia cures is exercise. If it’s been a while since you worked up a sweat, why not go for a run, go cycling, or play a game of tennis with friends.
Yes, it can be hard to find the motivation to exercise when you’re already exhausted. However, exercise can help you relax, make you feel more tired at night, and can allow you to fall asleep fast if you’re worn out from a big session at the gym.
It also decreases arousal and anxiety, two big factors in keeping us awake.
2. Avoid Caffeine
It’s easy to get through the day fueled by coffee, but the continuous caffeine hit could be keeping you up.
If you’re wondering how to cure insomnia, start by gradually reducing your caffeine consumption.
A morning coffee or two is fine, but try not to drink caffeine after lunchtime. Caffeine makes us wide awake and jittery, the last thing you want when trying to sleep.
Coffee is a major source of caffeine, but so are tea, sodas, and energy drinks.
3. Try Mindfulness
Often, we can’t sleep at night due to anxiety, stress, or worries about the next day. To let the stressful thoughts leave your mind, try mindfulness for a few minutes each evening.
Mindfulness is a process of bringing all your thoughts to the present moment, letting go of the past or future. Focus on your breathing, clear your mind, and be aware of your body.
If you’ve never tried it before, there are a lot of free apps you can download which talk you through guided mindfulness sessions before bed.
4. Don’t Bring Technology to Bed With You
Many of us are guilty of scrolling through our phones at night in bed, reading on a tablet, or watching TV. If you want to know how to get rid of insomnia, start using your tech while you’re trying to fall asleep.
The blue light from our phones stimulates our brains, tricking us into thinking it’s daytime. Try to put your phone aside and relax or read a book instead, helping your mind switch off after a busy day.
5. Try Journaling
Often, we find it hard to sleep as we are constantly thinking about the day, worrying about tomorrow, or stressing over an upcoming event.
Instead of letting your worries keep you awake, try journaling each evening before settling into bed.
Journaling is simply keeping a diary or notebook of your ideas, thoughts, stories, or anything you’d like to write about. No one ever has to read it but you, and often writing down what’s troubling us can be a good way to feel like we have more control over the situation.
Try it for a few nights and see if you notice a difference!
6. Invest in New Bedding
Over time, pillows wear out, and may no longer be providing you with the neck and back support you need for a comfortable sleep.
Blankets and sheets can wear thin as well, which might be uncomfortable. Try purchasing new pillows, which can be soft, firm, or supportive, depending on your preference.
You may find that with better support when you’re trying to sleep that it’s easier to drift off.
Have you tried CBD? It works wonders for anxiety and chronic pain, but it is also effective against insomnia.
CBD, also known as cannabidiol, is a natural supplement from the cannabis plant. It’s been used medicinally for centuries, with a proven track record of effectiveness.
It can help you safely fall asleep, stay asleep, and even fight grogginess.
To try out CBD for insomnia, check out greeny.com.
8. Limit Naps
When you’re tired from insomnia, you may be anxiously awaiting the chance for an afternoon nap. Fatigue can make it tough to concentrate on anything when all you want to do is rest.
Establishing a regular sleep routine, with consistent bedtimes and wake up times, is one of the best insomnia cures. Napping messes up your schedule and makes it harder to fall asleep that night.
Take a nap only when you really need to, and try to keep it short.
9. Snack on Foods Rich in Tryptophan
Ever felt tired after a big meal on Thanksgiving? You have tryptophan to thank for that, an amino acid found in turkey, and other foods.
Tryptophan tends to help people fall asleep naturally.
Try to incorporate foods rich in tryptophan into your diet in the evening or late afternoon and see if you notice an improvement in your sleep.
In addition to turkey, look for it in eggs, chicken, cheese, soy, milk, and peanuts. Carbohydrates also help some people fall asleep easier, so you can try eating most of your daily carbs in the evening to see if it helps.
Sleep Well Tonight With These Top Tips
Are you ready to reverse insomnia? If so, try out some of the above tips today. It can be a devastating problem that can seriously impact your mental and physical health, so don’t delay.
Once you find out what works best for you as an insomnia cure, try to change your lifestyle and schedule so you can fall asleep, and stay asleep, easier.
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