2 Ways You Can Overcome Insomnia

Last updated on April 12, 2021

Are you struggling to fall asleep? Or even stay asleep? Think back to when you could go to sleep as soon as your head touched the pillow and not wake up before the day is bright? Insomnia is real.
As we age, it becomes a little more challenging to sleep and sleep through the night. But even if our sleep habits change, our need for sleep remains the same.

Insomnia – characterized by the difficulty of falling asleep and often waking up at night or finding it difficult to go back to sleep, which can be a continuous battle. And like healthy food and adequate physical activity, a night of restful sleep is necessary for good health. It keeps you sharp and full of energy. It is also essential for developing resistance against infection, long-term illnesses, and even reducing heart disease risk.

What does it mean to have no insomnia and sleep at night?

Sleep is a phenomenon that takes place when the human body has reduced response to external stimuli. Changes in brain activity, body temperature, respiratory functions, cardiovascular disease, and other physiological functions occur while sleeping. A complete sleep cycle consists of 4 stages.

We cannot underestimate how important sleep is. It is a vital part of our life. The primary reason for insomnia is unknown. And there are no one-size-fits-all ways to solve insomnia. Common reasons for insomnia include:

1. State of mind, emotional state.
2. Diet
3. Physiology (including the release of melatonin (sleeping hormone)
4. Sleeping environment (including artificial lighting and devices that emit blue light)
5. A change in routines or modification in your life

These common reasons for insomnia relate to one another.

2 ways you can overcome insomnia

1. Healthy daily habits
2. Good sleep hygiene

These two practices make it possible to ensure constant and uninterrupted sleep.

Public health guidelines for good sleep hygiene

1. Enjoy a light meal.
2. Take a short walk when you eat.
3. Avoid high-intensity activities at least an hour before bed.
4. About one hour before bedtime, take a warm bath.
5. Use some relaxing aromas in your room if you want
6. After your bath, enjoy a cup of warm and relaxing herbal tea.
7. If your mind is still very active, write in a journal for a few minutes before going to bed. That helps clear your thoughts before your close your eye.
8. Read an inspirational or spiritual book for a few minutes before bedtime.
9. Turn off the TV and don’t work in the bedroom.
10. Once in bed, close your eyes and breathe easy until you fall asleep.

To help you get a restful sleep, try this evening routine:

1. Develop a consistent bedtime routine. For example, wake up at the same time every morning, no matter how long you have slept
2. Never go to bed until you are ready to sleep
3. Do not remain in bed unless you are sleeping
4. Try not to take daytime naps
5. If possible, reserve your bedroom for only sleeping in it and not to eat, read, work or watch TV in it
6. Ensure that your bedroom is comfortable and without unnecessary noise and extreme temperature
7. Completely stay away from alcohol, nicotine, and caffeine
8. Enjoy a warm bath and chamomile tea before bedtime
9. Use a sleep journal to monitor your sleep and observe patterns
10. Workout regularly but do not engage in strenuous activities late at night. Instead, try lightweight exercises like yoga

Screen-free sleep yoga: One of the best healthy daily habits to help you overcome insomnia

An undeniable practice for improving sleep is yoga, in particular, yoga without screens. Sleep yoga naturally enhances sleep quality by reducing stress, stimulating melatonin production, providing soothing body and mental training, and relieving pain. Disconnecting all devices that emit blue light while practicing yoga before bed is on the next level. This practice is sure to let you feel unbelievably incredible, less anxious, flexible, and, importantly, sleepy. So print them out, place them near your bedside, or go over them earlier in the day and practice these poses just before bedtime without a screen. Maintain each exposure for a minimum of one minute.

10 Additional Yoga Resources to Help You Go To Sleep

1. Yoga for better sleep
2. 4 good sleep Yoga Stretches
3. 5 best sleep yoga poses
4. Can’t Sleep? Try These 6 Restorative Poses Right in Bed
5. 8 Yoga Poses to Sleep Better Tonight
6. 9 Yoga Poses to Help You Sleep Better
7. 10 bedtime yoga poses for sleep
8. 15 sleep yoga poses
9. A 5-minute yoga routine before bedtime
10. A 10-minute Simple Pre-sleep yoga sequence

I have been using all the suggested practices and, I sleep much better at night. It also makes me feel more alert and alive during the day. Best of all, I am insomnia-free. So… it can and will work!

Bonus Tip:

Try using a weighted blanket while you sleep. SensaCalm is my go-to. Lightweight, customizable & durable. Click the link below to get yours today.

Thank you for reading. If you found this post useful, please share it with your colleagues, friends, or family. Also, don’t forget to comment below 👇.

To stay informed about the latest in the field of public health and global health, please subscribe. Also, follow us on Facebook, Instagram, Twitter, and Pinterest.