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What To Do If You Can’t Sleep: 20 Easy Insomnia Solutions

What To Do If You Can’t Sleep: 20 Easy Insomnia Solutions

Can’t sleep? Don’t worry. Insomnia is more common than you think.

Since sleep is an important part of our overall health and happiness, it is essential to develop some strategies to combat insomnia. After all, we sleep for around 1/3 of our lives. So, let’s take insomnia more seriously and change some of the bad habits we have that prevent us from getting a good night’s sleep.

Here is a list of 20 easy solutions you can try to help cure your insomnia, fall asleep faster, and even wake up in a good mood and fresh in the morning.

1. Fix your sleeping schedule.

It all starts here. Our body and mind needs to know when it is time to go to bed and when to wake up. It is ideal to have a routine and go to sleep at the same time every day.

You can slowly get into the right sleeping schedule by waking up a little earlier every morning. This will make you sleepy a bit earlier.

2. Exercise.

The benefits of exercising daily, even if it’s a quick workout at home, are amazing. It has a therapeutic effect and can help make us naturally tired in the evening.

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However, try not to exercise at night. Work out in the earlier part of the day so your body has time to wind down before bedtime.

3. Have a bedtime ritual.

Have a set of actions that you can do each evening that will tell your mind it’s time for sleep.

This may be preparing your food and clothes for tomorrow, taking a long bath, or listening to some relaxing music.

4. Track your sleep.

Keep track of when you go to sleep and the time you wake up. Write down things like how you feel in the morning, what you did before bed, and so on.

Then, go back and analyze the results and see what causes your insomnia and what helps you sleep better.

5. Eat better.

Needless to say, junk food won’t help you sleep like a baby. Processed fats and sugar will ruin your rest. Instead, choose foods that give you energy and are nutritious.

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6. Try a weighted blanket.

A weighted blanket can help insomnia and anxiety. Learn more about this unusual trick, that’s backed by research, here.

7. Read to get yourself to sleep.

Going to bed with a book is a great way to finish the day with a habit that many successful people share and to let your mind turn off in a natural way. Give it a try.

8. Use apps that track the quality of your sleep and wake you up at the best time.

Sleep Cycle is one such example. It analyzes your movements during sleep and wakes you up when you’re in a lighter sleep phase.

SleepBot also keeps track of your behavior while sleeping and even records sounds to check if you have any breathing problems. Then, it makes sure you get up at the right moment.

9. Avoid caffeine in the second part of the day.

For the best results, stop drinking coffee after lunch. It may be hard for some coffee lovers to do that, so start small and ditch it just an hour earlier today.

10. Meditate.

It’s proven that meditating, even a short daily session of a couple of minutes, helps you empty your mind, alleviate stress, and leaves you feeling more peaceful in general. All of this leads to better sleep as well.

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11. Skip naps during the day.

Napping during the second part of the day in particular can lead to disturbed sleep at night.

12. Get a better mattress.

It’s crucial for your body to feel comfortable in bed so that it can rest properly. It’s worth investing more in a better mattress.

13. Don’t get too emotional in the evening.

Heavy noises and parties before bed won’t help you get to sleep anytime soon. The same goes for having important conversations or watching highly emotional movies. When you get worked up, your mind isn’t allowed to rest. So, leave it for tomorrow morning and save your peace of mind tonight.

14. Eliminate noise.

Make sure there’s no noise in your bedroom. If you can’t prevent the noise, try wearing earplugs at night.

15. Ditch technology at least an hour before bed.

Using devices right before bedtime is bad for you. The light that comes from them doesn’t let your brain turn off, and they make noise even when you’re not using them. So, make sure you put all your devices away from your bed when you’re about to go to sleep and stop using them an hour before bedtime.

16. Use a sleeping mask.

Sleeping in a quiet place is important, but so is darkness. The best way to eliminate light is to get a sleeping mask.

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17. Drink some hot tea or milk in the evening.

These two beverages can help you feel calm and get sleepy. Just make sure your tea is decaf!

18. Have a light dinner an hour or two before bed.

You won’t fall asleep easily if you go to bed on a full stomach, but an empty one isn’t the solution either. So, have a light dinner a couple of hours before bedtime for optimal rest at night.

19. Let go.

After the day is gone, make sure you leave behind all your problems, worries, and the stress of the day. Even if it was a good day, excitement can keep you from falling asleep. So, let go of all your thoughts. Accept everything that happened and free yourself from it.

20. Journal your thoughts.

You may want to write down a few things you’re grateful for or what happened during the day and how you felt about it. Share your vision for the next day too. That’s an easy practice that will help you move on and even look forward to what tomorrow might bring.

Which of these hacks will you try first to solve your insomnia problem?

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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