I suffer with insomnia, and although it is infuriating when I do, I rarely suffer for more than one night. I follow the tips below to prevent chronic insomnia. The problem is that we forget about some of these common sense tips because, most of the time they don’t prevent us from sleeping. It is easy to say, “Oh, a coffee at 8:00 PM never bothers me,” because maybe 95% of the time it doesn’t, but when you are fighting with insomnia do you want to chance it? Try these tips and stop your insomnia now.
- No regular coffee, black tea, or caffeinated sodas after 1:00 PM. If this sounds impossible or if you are a late riser, stop your caffeine intake as early as you can without getting a splitting headache. Remember decaf coffee has some caffeine too, as does chocolate so cut those off 4-5 hours before bed.
- Do nothing but read, have sex and sleep in your bedroom. Keep your bedroom a sanctuary. Computers and television are one of the main culprits of insomnia. They make us feel like we are resting so it is easy to stay up past when you would naturally be able to fall asleep.
- On the topic of sex, it can have a sedative affect for some people, but energizes others. You may have to discuss sex in the evenings with your partner if it is affecting your sleep. Now, I am not saying you can demand sex if it helps you to sleep, but you could make dinner and ask nicely…that goes for either gender.
- Stop looking at a screen at least an hour before you want to sleep. This goes for E-readers as well, unless they emit very little light. Climb in bed and read a book or magazine. If you can’t get into it, because it is too boring or you are too sleepy, GOOD! Go To Sleep! Every once in a while it won’t hurt to go to sleep too early.
- Use a noise machine with white noise or nature sounds. I really like rain noise and use a Relaxation Machine by Homedics, I find they have really well made products that last.
- Use sleep headphones, that are soft and wrap around you like a headband, or you can also wear them like a sleep mask. The one I like is linked below the post. The links are affiliate links, so I do get a percentage if you purchase through the link. You can download ASMR or Guided Meditation Mp3’s and listen until you fall asleep. Obviously, I would recommend Mine, but if my voice doesn’t work for you there are many other Mp3’s available on ITunes. If you must listen through a computer, tablet or phone, turn the screen away so the light doesn’t keep you awake.
- If you are awake for more than 20 minutes get up and read until you feel sleepy. If your thoughts are racing write down your ideas or worries to help clear them from your mind.
- Finally after a good night sleep, use a sunrise alarm clock. These are one of my favorite things in the world. I HATE having to get up to an alarm and it kind of ruins a good night sleep for me. With a sunrise alarm clock you set it to start lighting up a half hour before you have to be up so you slowly wake up to the light. If you are worried it won’t wake you up you can always set a back-up alarm. I would always get up just so I did not have to hear the noise of the back-up alarm. I do have an affiliate link for a sunrise alarm clock below that I like, but there are many. I found one in the past that would not only light up but would start an aromatherapy smell of coffee. Best Thing Ever! They don’t make it anymore, unfortunately but you could set your coffee maker to turn on (maybe put it in your bedroom). This clock does do everything I mentioned (sounds to fall asleep, scent, and the light alarm) but I have not tried it yet, Natural Wake and Sleep System.
I hope these help you to fight insomnia
and not just sleep but sleep well. I
would love any other suggestions of what you use, in the comments below. Take good care of yourself, and everything is harder if you are tired. Sleep Well,
Jessica Cross
