Having trouble falling asleep at night? Do you find yourself tossing and turning in bed for hours in frustration, instead of sleeping peacefully and waking up refreshed in the morning? You’re not alone; many people suffer from insomnia, a problem defined as a feeling of insufficient sleep due to reasons such as difficulty falling asleep, poor sleep quality, or waking up too early. It can be treated in various ways, such as taking specific pills or participating in special therapies, but not all are suitable or effective for everyone. Today we will present 9 excellent and proven methods for dealing with insomnia, which are recommended by people who have managed to overcome this problem.
1. Listen to the caveman hiding inside you
Jeff Y., a former lawyer and current health coach, suffered from insomnia for many years, from his childhood to his 40s. He tried many treatments until he developed a routine that worked for him 25 years ago. It included meditation, avoiding coffee and alcohol in the evenings before going to bed, and using blue light filters from electronic devices known to disrupt melatonin production, a hormone that helps with sleep. The most significant change that helped him was letting his biological clock dictate his sleep schedule. According to Yuz, "Humans evolved to wake up when it's light outside and sleep when it's dark. In modern times, we’ve created our own schedules, and we often stay awake with our devices 24/7." He claims that a lifestyle inspired by the Stone Age, like the one he adopted, benefits the body, and if you want to adopt this method, follow it throughout the week.
2. Use essential oils
Ronit D. suffered for a decade from insomnia following a head injury. She tried various medications that didn’t really help until she discovered two treatments about a year ago that changed her life. Initially, she used hyperbaric medicine, a treatment where the patient stays in a chamber filled with oxygen under several times higher than normal pressure, aiming to increase oxygen supply to body tissues. Dahan claims this method helped heal brain tissues, leading her toward restful nights. Additionally, she began using CBD essential oil, which contains cannabidiol, a compound found in the cannabis plant. It's important to note that to use it, one must have an appropriate and approved cannabis license.
3. Consume magnesium
Janice A., a health expert helping people maintain a healthy lifestyle through movement, ironically suffered from chronic insomnia. She attributes her insomnia to pain from a loose rib and unexplained periods of alertness that woke her up every night for several hours. To cope, she tried various methods like reading or listening to yoga or meditation tunes, which occasionally helped. Additionally, she consulted an expert who recommended taking magnesium, as a deficiency of this mineral in the body could increase insomnia, according to various studies, such as this one published in 2012. Since then, she regularly takes magnesium and reports a significant improvement in her sleep quality. If you wish to follow her advice and start taking magnesium supplements, consult a specialist or doctor beforehand.
4. Use imagination and turn off the alarm clock
Tamar Y., 43, is married to a man who falls asleep easily, a fact that made it harder for her to deal with her insomnia. Every time she saw him sleep soundly, she was reminded of her dry eyes longing for sleep. To pass the time, she began reviewing all the things she did wrong during the day or stressing about tasks for the next day. Her suffering and recurring feelings of frustration motivated her to address her insomnia and change her life. She says what helps her most is meditating and imagining herself covered in a cozy fleece blanket. Additionally, she sticks to consistent sleep times based on natural wakefulness rather than an alarm clock and avoids caffeine and alcohol.
5. Try cognitive-behavioral therapy
A special method worth trying for insomnia is cognitive-behavioral therapy, designed to examine past events where certain symptoms appeared and understand why they occurred. To address them, the method uses a technique called "distancing," which involves re-evaluating the thoughts that arose in the situation or considering alternative behaviors. Marie A., a writer who adopted this method, claimed her problem was so severe that she couldn’t put two words together. Before this therapy, she tried other solutions like sleeping pills, but her body quickly adapted to them, so they only worked briefly. She says what helps her most about this special method is the trust and confidence her therapist instills in her. Psychologist Sally Nazary also used this therapy for the same purpose, identifying what disrupted her brain and body’s response to her sleep routine. Consequently, she understood what habits to change to achieve restful sleep.
6. Keep a sleep journal
Dana C. didn’t want to treat her sleep problems with medication, so she spent an entire summer three years ago meeting with a psychologist specializing in insomnia. On his recommendation, she created a sleep journal to illustrate her poor sleep habits. For instance, she realized she preferred falling asleep on the living room sofa instead of properly going to bed. Another piece of advice from the psychologist that helped her greatly was to stop taking her sleep so seriously and tell herself it's okay not to sleep well occasionally because she would still function the next day. According to her, "Sometimes that’s all you need to know to relax and fall asleep."
7. Combine meditation with melatonin
Jennifer B., an author who wrote a guide teaching parents how to put babies to sleep, slept well when her kids were little and had trouble sleeping. Her insomnia arose unexpectedly as they grew older. She believes her sudden insomnia was due to a combination of stress and menopause symptoms. To overcome it, she began listening to meditation tapes and taking melatonin pills, the hormone that helps us fall asleep at night. Before trying this method and taking pills, consult a specialist or doctor to ensure it suits you.
8. Avoid work overload
Jasmine F., a busy woman managing two advertising and marketing offices in the United States, found herself working around the clock in her early years in the role, leading to severe insomnia and eating disorders. What helped her most was taking anti-anxiety medications prescribed by a specialist. Simultaneously, she reduced her workload by serving only clients willing to pay more and handling less. Now she works part-time, balancing her life with outdoor activities, mindfulness training, and adjusting her sleep schedule to daylight hours.
9. Invest in a new mattress
Miri L., a freelancer struggling daily to meet work demands and avoid unemployment, had difficulty falling asleep for years, waking up every morning yearning for more rest. To address the issue, she examined her lifestyle and realized she didn’t exercise enough to tire her body before bedtime. "I also gave up caffeine during the day," she shares, "when I choose to avoid it after 4:00 PM, I can fall asleep whenever I want." However, her top advice is buying a new mattress. "I tossed and turned a lot in bed and felt pain when I woke up. I had lower back pain and realized part of my insomnia stemmed from discomfort." Therefore, she recommends checking if your insomnia results from back pain and buying a mattress that suits you.
