If you've ever suffered from it, you'll know that insomnia can be terrifying. You're stuck, and you can't see the end of it.
Often though, there are other things at play: stress, worry, digestive issues, stimulants, high emotions, artificial lights in the bedroom, or a distracting noise, for example. Our body and mind have trouble processing this, and therefore switching off can be tricky.
Here are 15 things to try if you're suffering from insomnia
1. Have a relaxing bath just before you want to go to bed.
2. Change your bed linens, so you fall into fresh sheets. (This is especially effective after a bath!)
3. Meditation!
4. If you don't fall asleep instantly, don't be hard on yourself. (This makes it much worse!) Simply acknowledge that you're feeling a little restless and relax.
5. Walk around a little bit if you're feeling restless. I used to grab a blanket, go downstairs, and curl up with a book. I usually found I was ready for sleep in about 20 minutes if I really relaxed (ie. completely forgot about having sleep problems).
6. Establish a regular "going to bed" routine: mine includes no computer or screens after 8pm (excluding the occasional movie outing!), using gorgeous herbal products to wash my face, meditation, reading, breath work, and writing a gratitude list.
7. Read a short passage from something inspiring and uplifting to relax you every night. One of my favorites is Louise Hay's You Can Heal Your Life.
8. Rub lavender oil on wrists and neck before bed. If I'm feeling particularly restless, I'll put a few dots on my pillow, too.
9. Try not to eat too close to going to bed. You'll feel that you have to stay up later just to let your food digest.
10. Drinking too much just before bed can also unsettle you. I used to drink a big cup of camomile tea just before bed only to find that, (you guessed it), I had to wake up to run to the bathroom. Talk about insomnia self-sabotage!
11. Try not to have any big or potentially stressful conversations before going to bed. I'm still learning with this one!
12. Make sure the temperature of your bedroom is just right, not too hot or too cold. Adjust duvets or sheets as necessary.
13. Make sure any red lights from TVs or phones are covered up. Better still, switch them off altogether!
14. Cut down on caffeine, or cut it out completely. Have it before noon if you can't resist. Chamomile tea is a great alternative.
15. Most importantly, do not think about having insomnia. Don't let your brain stay awake because you've subconsciously told it you're expecting it to!
I hope these tips help you in some way. What about you? How do you cope with insomnia?
Sweet dreams!
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