10 Tips For Managing Symptoms Of Insomnia

If you're one of the millions of people who struggle with insomnia, you know how frustrating it can be to lay in bed night after night, unable to fall asleep. Insomnia can impact your health, relationships, and overall quality of life. The good news is that there are ways to manage the symptoms of insomnia and improve your sleep. In this article, we'll share 10 tips for managing insomnia symptoms so that you can get the restful sleep you need.

Tips for managing symptoms of Insomnia

1. Establish a sleep routine

One of the most important things you can do to manage insomnia symptoms is to establish a sleep routine. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and can make it easier to fall asleep at night.

2. Create a relaxing bedtime routine

In addition to establishing a sleep routine, it's important to create a relaxing bedtime routine. This can include taking a warm bath, reading a book, or practising relaxation techniques like deep breathing or meditation.

3. Avoid stimulants before bed

Stimulants like caffeine, nicotine, and alcohol can interfere with your ability to fall asleep and stay asleep. Avoid consuming these substances for several hours before bed to help manage insomnia symptoms.

4. Limit screen time before bed

The blue light emitted by electronic devices like phones, tablets, and laptops can interfere with your body's production of melatonin, a hormone that regulates sleep. Avoid using these devices for at least an hour before bed to help manage insomnia symptoms.

Watch: How Technology Impacts Your Sleep

5. Create a comfortable sleep environment

Your sleep environment can have a big impact on your ability to fall asleep and stay asleep. Make sure your bedroom is cool, dark, and quiet, and that your mattress and pillows are comfortable.

6. Practice stress management techniques

Stress and anxiety can make it difficult to fall asleep and stay asleep. Practice stress management techniques like yoga, deep breathing, or progressive muscle relaxation to help manage insomnia symptoms.

7. Exercise regularly

Regular exercise can improve sleep quality and help manage insomnia symptoms. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Also read: The Need for Quality of Sleep

8. Avoid naps

While a short nap can be beneficial for some people, napping can interfere with your ability to fall asleep at night. Avoid taking naps during the day to help manage insomnia symptoms.

9. Consider Cognitive Behavioural Therapy for Insomnia (CBT-I)

Cognitive Behavioral Therapy for Insomnia (CBT-I) is a type of therapy that has been shown to be effective in managing insomnia symptoms. CBT-I focuses on changing negative thoughts and behaviours related to sleep and can help improve sleep quality.

10. Talk to your doctor or therapist 

If you've tried these tips and are still struggling with insomnia symptoms, it's essential to talk to your doctor. Your doctor can rule out any underlying medical conditions that may be contributing to your insomnia and may be able to recommend additional treatments or medications. Your therapist may be able to equip you with exercises for better sleep. 

Conclusion

In conclusion, managing insomnia symptoms can be a challenge, but there are steps you can take to improve your sleep. Establish a sleep routine, create a relaxing bedtime routine, avoid stimulants and screen time before bed, create a comfortable sleep environment, practice stress management techniques, exercise regularly, avoid napping, consider CBT-I, and talk to your doctor if necessary. Incorporating these tips into your daily routine can improve your sleep and overall quality of life.

Sources: 

National Sleep Foundation. (2020). Insomnia. https://www.sleepfoundation.org/insomnia

Morin, C. M., Bootzin, R. R., Buysse, D. J., Edinger, J. D., Espie, C. A., & Lichstein, K. L. (2006). Psychological and behavioral treatment of insomnia: Update of the recent evidence (1998-2004). Sleep, 29(11), 1398-1414. https://doi.org/10.1093/sleep/29.11.1398

Harvard Health Publishing. (2021). 12 tips to improve your sleep. https://www.health.harvard.edu/staying-healthy/12-tips-to-improve-your-sleep