10 Tips to Beat Insomnia

We all fall victim to insomnia from time to time. Wouldn't you like a way around that? It's aggravating. 

But here are 10 tips to beat insomnia!

1. Limit work-related and social media activities in bed. The bed is for sleeping and having sex. If you suffer from insomnia activities such as working from the bed or checking your phone can increase alertness and make it difficult to sleep. 

2. Wake up at the same time each day. While sleeping late on the weekends can be tempting especially if you had trouble sleeping during the week. This is not healthy if you suffer from insomnia. It is better for you to train your body to wake up at a certain time every day.

3. Eliminate alcohol and stimulants like caffeine and nicotine. Caffeine can affect your body for several hours after consumption. And alcohol can make you drowsy but can also cause you to have disruptive sleep. And if you take medications that affect your sleep talk to your doctor about times of day to take the medication so it won't affect your sleep.

4. Exercise regularly. You knew I was going to say this! Exercise can have dramatic effects on your sleep quality - for the better! However, exercise also has a stimulant effect so be sure not to exercise before bedtime if you suffer from insomnia. It is probably best not to exercise 3 hours before you plan to retire at night.

5. Use essential oils. Inhaling essential oils or diffusing them in the room is a great way to enhance sleep. I love Revive Essential Oils that you can buy on Amazon. This one is called sleep for its relaxing properties. Click on the picture to see it on Amazon.

 

6. Make your sleeping environment comfortable. Temperature, lighting, and noise should be controlled to help to fall (and stay) asleep comfortably. A nice comfortable bed that you made in the morning can also help with falling asleep.

7. Reduce stress. If you find you lay in bed thinking about tomorrow, consider setting aside a period of time -- perhaps after dinner -- to review the day and to make plans for the next day. The goal is to avoid doing these things while trying to fall asleep. It is also useful to make a list of, say, work-related tasks for the next day before leaving work. That, at least, eliminates one set of concerns.

8. Meditation Music. Listening to "sleep music" in particlar can help when trying to fall asleep or wake up abruptly. Or in my case, when your partner sleeps to the TV. I particularly enjoy a certain YouTube Channel:  Jason Stephenson Guided Sleep Meditation for Insomnia. This is not the only one he has, you can find so many on his channel. And I just love his Australian accent. 😁

9. Have a mantra ready.  The subconscious mind needs to be pacified otherwise it will keep you awake.  I like to tell myself, "Everything is exactly as it should be right now." And I also picture my guardian angel protecting me and laying with me, especially when I feel troubled. It helps to knock me out and makes my dreams so much better too!! I do this when, and if, I have trouble falling to sleep.

10. Have a healthy morning routine. Okay, this one may sound off but listen for a minute. When you have a great morning routine set up and ready to go, it will help you sleep at night too because the things you may be concerned about will be taken care of in the morning. This relates to #9.

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