Health

How to Treat Insomnia and Get the Sleep you Deserve – 2020 Tips

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Written by Quentin Hack

Sleep is a crucial part of our routines and in keeping our bodies healthy. During sleep, our body has the opportunity to regenerate and repair its cells, and our brains have the chance to process our thoughts, memories, and experiences.

But sleep doesn’t always come easy to us all. Insomnia is an extremely difficult condition to live with. Not only does it negatively impact the amount of sleep you get, but it can have serious consequences in other areas of your life and day too. But luckily, there are ways that you can treat this sleep condition and get the sleep you deserve.

Stick to a sleeping schedule

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The first way to treat insomnia is with consistency. Something many people with insomnia suffer from is sporadic sleep. So, a way to help to combat insomnia is to have a specific sleep schedule. You can do this by getting into bed at the same time each night, and waking up at the same time each morning too.

Jumping between late nights and early bedtimes is unhealthy because it can disrupt the routines your body is in, which can often leave you feeling fatigued and worn down. But sticking to a schedule with your sleep will help to encourage your brain to get into a routine of winding down and waking up at the same time each day, which is crucial for regulating your sleep schedule.

It’s worth saying that you don’t need to go to sleep and wake up at the exact same time each day, but sticking to a rough schedule will be enough to improve your sleep.

Take supplements

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There is a range of different supplements you can take to help you get to sleep, which contain different natural remedies. One, in particular, is hemp, or CBD, such as the MoonMotherHemp supplement to aid relaxation and soothe anxiety, which is a key trigger for insomnia. Others include using melatonin supplements, which is a naturally occurring hormone that signals to our brain that it’s time to sleep, as well as passionflower and lavender.

Switch off properly at night

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Technology can be our worst enemy when it comes to getting a good night’s sleep. The harsh light can strain our eyes, but also continue to stimulate our brains long after we’ve put our phone down or turned the TV off. So switching off, both figuratively and literally, is super important for insomniacs and regular sleepers alike. Ideally, we would switch off all screens at least an hour before going to sleep, to give our brains a chance to wind down properly and get ready for sleep. If you can’t part with your screen, then you can also change your settings to limit the blue light that is to blame for keeping you up. Try turning your phone onto warm mode for at least a few hours before bedtime to let your brain properly switch off.

Along with taking supplements, there are other natural ways that you can improve your sleep by stimulating your senses. While limiting screen time helps to limit the amount of harsh light our eyes are exposed to, you can use the other senses to create the perfect environment for rest and sleep.

Setting the scene for sleep is vital for calming your body and mind before going to bed. You can use a range of different essential oils and scents to create a relaxed atmosphere that will help your body to switch off. For sleep in particular, lavender essential oil or a lavender-scented candle is great for relaxing your mind. You can even sprinkle a few drops of lavender essential oil on your pillow before going to bed to help you drift off.

When it comes to your body, you can do some yoga or stretching exercises to ready the body for sleep. However, you should be aware of not doing anything too strenuous, such as cardio workouts, as this can have the opposite effect on your body and keep you energised when you’re supposed to be resting.

Don’t overstimulate your mind

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As much as technology can keep us up at night, so can our own thoughts. When you’re under stress or pressure, it can be easy to stay up late making mental to-do lists and worrying about the week ahead. While this is much easier said than done, we should all try not to plan or worry before going to sleep, as this is a surefire way to worsen your insomnia. Try thinking about pleasant things or distracting yourself by doing some reading – anything to not think about negative thoughts that will only cause you stress.

Meditation is also a great way to clear your mind before bed, as we can focus on being in the present moment, not worrying about tomorrow. If you commit to meditating long-term, over time you’ll find that you can train your brain to worry less and find peace more.

Watch what you eat

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You may not realize it, but what you eat can also have a significant impact on your sleep schedule and quality. More importantly, it’s as much about when you eat it as it is what you eat. For starters, having a heavy meal just before going to bed is going to leave you feeling bloated and uncomfortable, not to mention that your digestive system will be working late into the night to digest what you’ve eaten. You also need to be aware of eating sugary or high energy food and drinks before sleeping such as sweets and coffee. Doing so will give you a surge of energy at the worst possible time – when you are meant to be relaxed and sleeping.

Take medication

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If natural remedies and changes to your routine don’t work in treating your insomnia, then you may need to seek medical assistance. For those suffering with chronic insomnia, medication may be the only thing that is powerful enough to break the insomniatic cycle. Medication can help force your body into a sleep schedule that gives you rest in the hopes of defining new routines and the sleep you deserve.

About the author

Quentin Hack