8 Ways to Fight Insomnia at Nighttime

Does insomnia get you down? If you struggle with sleepless nights, you’re probably always looking for ways to get some shuteye.

Insomnia is a common sleep disorder where one experiences difficulty falling or staying asleep. There are several reasons why someone may experience insomnia, but one of the most common ones is stress.

Insomnia isn’t always a chronic problem; however, it’s one that can affect anyone. Most people experience insomnia occasionally, but if it becomes a persistent problem, it can negatively impact their daily life. Fortunately, there are things you can do to combat the symptoms so they don’t become worse.

Here are 8 simple tips that will help you fight insomnia and get better rest during the nighttime.

1. Avoid caffeine

Caffeine is known to disrupt normal sleep patterns. Caffeine is a stimulant, which means it keeps your brain alert, causing you to stay awake. Over time, however, the effects of caffeine wear off and we become less sensitive to its stimulating effect. Caffeine is in coffee, colas, chocolates, tea, and sodas. You may have heard of the ‘Jitters’ people get after drinking caffeinated beverages like soda. But, did you know that caffeine actually affects our sleep patterns? If you want to avoid insomnia, go ahead and cut out caffeine entirely.

2. Get some exercise

Exercise stimulates endorphins which help reduce stress and anxiety levels. It gives us something to do instead of sitting around worrying about sleep. Exercise helps get our minds off things. It releases serotonin which makes us feel good. Make sure you choose an activity that you enjoy doing and not just work out to burn calories. You want to enjoy what you do. When choosing activities, try to find ones that make you sweat! Swimming, running, biking, hiking, etc. are all great options. Try to plan ahead to fit in time for exercise. If you have trouble getting going in the morning, try starting later in the day or even at night if you don't mind working out before bed.

3. Practice mindfulness and relaxation techniques

Mindfulness and relaxation techniques are fantastic tools for managing insomnia. Mindfulness means being aware of your present moment, without judgment, and relaxing yourself. Relaxation simply means slowing down your body and breathing. Meditation, deep breathing exercises, yoga, and guided imagery are all ways you can practice mindfulness and relaxation before bed. Be mindful of your breathing and focus on how your breath feels moving in and out of your nostrils. Focus on your feet and then move your attention to your legs, torso, arms, hands, neck, jaw, chin, lips, scalp, eyes, forehead, and finally your head. Repeat this sequence several times. Then take deep breaths and focus on the feeling of oxygen filling your lungs. Continue focusing on your breath throughout the night until you fall asleep. Once you wake up, slowly exhale and return your awareness to your surroundings. Use these methods whenever possible to avoid insomnia.

4. Turn down the lights

If you're having trouble falling asleep, turn down the lights. Dim lights are known to cause melatonin production, which is the hormone responsible for helping us fall asleep. Dimming the lights may seem counterintuitive, but dim lighting actually does wonders for helping you get sleepy.

5. Keep a regular schedule

It's hard to predict when we will fall asleep. Our natural circadian rhythms dictate when we should be sleeping and waking up. But outside factors, like shift work and stress, change our sleep patterns. We recommend trying to keep a consistent bedtime routine. Stick to a set schedule every weeknight and weekend. Set aside specific blocks of time for sleeping each day. Make a ritual out of winding down for bed. Put away your phone and computer, turn off the lights, and prepare for bed. Do whatever it takes to help you relax and get ready for sleep.