Nine practical tips to manage Insomnia
Are you struggling to get a good night sleep?
Do you lay awake in your bed waiting for sleep to come?
Are you tired but wired?
Do you fall asleep but wake up and then struggle to fall back again?
Are you an over thinker who gets caught up in the thoughts and cannot fall asleep?
Sometimes accidents and injuries can make it difficult for us to fall asleep. When we support folks struggling to sleep due to stress, anxiety, trauma or other factors, we like to dig deep. For instance, we’d want to know more about sleep-wake cycles, recent changes in life, jet lag, diet, personal and professional life balance, when did the issue arise etc and then work with our clients to create strategies that could be useful. Getting a good night sleep is one of our basic needs and our success/functionality/mood in the long run depends on our sleep quality. Don’’t keep yourself sleep-deprived because ultimately, majority of us have to pay the sleep-debt in one way or the other.
Although, our psychotherapists would probably want to know more about you before helping you with a plan to entice sleep to come back, let’s start with some of these simple yet effective tips if you haven’t already explored them.
There are several strategies you can try to manage insomnia and improve your sleep:
Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body's internal clock and improve your sleep quality. I know, I know its hard to wake up on the weekends or your days off at a regular time/usual time by many of us but if you can develop consistency, your system will love it. Our internal system thrives on consistency and routine.
Create a relaxing bedtime routine: Establishing a relaxing routine before bed can help you wind down and prepare for sleep. This could include activities like reading, perhaps a calming tea/ milk ( if you dont have the need/desire/urgency to get up during the night to use the washroom if you think this would actually be disruptive and will cause you to get up more frequently, avoid it), taking a warm bath, or practicing relaxation techniques. Using phone or video games usually is a short term fix ( if at all) and tend to have negative consequences in the long run. Have you considered or tried aromatherapy?
Make your sleep environment comfortable: A dark, cool, and quiet bedroom can help promote better sleep. Have you thought of using a white noise machine or earplugs to block out distractions, and make sure your bed is comfortable and supportive. Could it be your pillow is uncomfortable, or you arent happy with the texture of your sheets? Is it that your partner’s snores are keeping you up or the fact that your toddler wants you? A client once mentioned that as much as she loved her new dog, having the dog come into her bed was disturbing for her now while in the past when she was a teenager, it was fine. Remember that things can shift and change. What was comfortable back then might not be comfortable now. Your mattress could have lived its life and might need replacement or may be if you always slept with window open, closing it could feel different and better.
Avoid screens before bedtime: The blue light emitted by screens can interfere with your body's production of the sleep hormone melatonin. Try to avoid screens (such as phones, laptops, and TVs) for at least an hour before bedtime.
Avoid caffeine and alcohol close to bedtime: Both caffeine and alcohol can disrupt sleep, so it's best to avoid them close to bedtime. Caffeine can stay in your system for up to eight hours, so it's especially important to cut off consumption early in the day.
Exercise regularly: Regular physical activity can help improve sleep quality and duration. Just be sure to finish your workout a few hours before bed, as exercise close to bedtime can actually make it harder to fall asleep. There is a lot of research and evidence that emphasis that healthy lifestyle and moderate everyday activity contributes to refreshing good night sleep.
Practice relaxation techniques: Techniques such as deep breathing, progressive muscle relaxation, and meditation can help relax your body and mind, making it easier to fall asleep. Many of our therapists use and recommend apps like headspace and calm. You can explore these techniques with your clinician in the session with them as well.
Consider trying over-the-counter sleep aids: If you're struggling with insomnia despite trying these strategies, you may want to consider trying an over-the-counter sleep aid. Be sure to read the label carefully and follow the recommended dosage to avoid potential side effects.
Talk to a healthcare or mental health clinician: If you're still struggling with insomnia despite trying these strategies, it may be helpful to speak with a healthcare professional. e.g. rule out any sleep apnea or other medical conditions. They can help identify any underlying medical conditions or prescribe medications that may be helpful in improving your sleep. However, if that’s not the route you want to take or if sleep medication is not for you, discuss lifestyle change or use mindfulness based stress reduction (MBSR) , Mindfulness based Cognitive Therapy (MBCT) to conquer this challenge. A lot of our clients have had success with nervous system reset by going into parasympathetic state if they have continously been in a sympathetic mode.
