Tips to Cope with Insomnia

Insomnia is defined as the inability to fall asleep or stay asleep long enough to feel rested. It can be frustrating and uncomfortable, but you don’t have to live with it forever. With the right strategies, your insomnia will become a thing of the past. Below are some tips for coping with insomnia.?

Establish a Bedtime Routine

A bedtime routine is one of the most important steps in coping with insomnia. It can help you wind down and relax, which is essential for a good night’s sleep. A bedtime routine could include any or all of the following:

• Take a bath with Epsom salts or a hot shower
• Read a book for a short time before bed
• Meditate or perform other relaxation exercises
• Write in a journal or write down tomorrow’s to-do list
• Listen to soft music or white noise
• Have a snack
• Do a few stretches but avoid exercising within three hours of bedtime?
• Make sure your bedroom is dark and quiet
• Drink chamomile tea or a sleep-inducing tea (be sure to avoid caffeine after 2:00 pm)
• Wear comfortable pajamas

Have a Consistent Sleep Schedule

Your body will start to develop a sleep schedule if you sleep at the same time every night. This can help you fall asleep faster and stay asleep longer at night. If you have trouble falling asleep, try keeping a consistent sleep schedule and see if it helps.?

Create a Comfortable Sleeping Environment

Many things can affect your ability to sleep, including your mattress, pillow, room temperature, and the amount of light in your room.

• ?Make sure your mattress is comfortable and clean
• Keep your pillow clean and replace it every year
• Close the curtains or shades if there’s too much light in your room
• Keep your room cool and avoid overheating

Turn to Aromatherapy

Some essential oils are known to induce calm and relaxation. You can put a few drops of these oils on a cotton or reed diffuser and let the scent fill your room while you sleep. Some oils to try include lavender, sandalwood, jasmine, lemon, and ylang-ylang. You can also apply these oils to your skin to help you relax before bed. Using too many essential oils at once can be overwhelming, so you may want to focus on just one scent per night. Copaiba oil with 1 to 2 drops under the tongue 20 mins before bedtime is an excellent start to aromatherapy, specifically if dealing with insomnia.

Conclusion

Insomnia is a common disorder that can be frustrating and debilitating. Fortunately, it’s also highly treatable if you try to overcome it. The best way to deal with insomnia is to treat its underlying causes. This means you’ll have to change your lifestyle to reduce stress and get more sleep during the day. Once you do, you should start seeing improvements in your sleep quality almost immediately. The sooner you begin treating your insomnia, the sooner you’ll be back to sleeping soundly every night.