how to alleviate insomnia

how to alleviate insomnia
photo by olesia bahrii on unsplash

Sleep is vital to optimum health and wellness, so it is very problematic not getting enough of it. Insomnia is more common than you think, with about 59.4% of respondents in The Sleep Health Foundation’s study reporting having trouble falling and staying asleep or waking up too early and not being able to sleep again at least once, three, or four times weekly. Fortunately, you can reliably fall asleep in minutes with the right approach. Here are some of the best ways to deal with insomnia.


It is no secret that your immediate environment has a significant impact on the quality of your sleep. Consequently, your insomnia may be due to your bedroom’s high temperature, brightness, and noisiness. Your dirty or cheap bedding can make it difficult to get comfortable sleep since itchy skin will surely keep you awake. Therefore, optimise your bedroom environment for comfort to make it easier to fall and remain asleep. You can adjust your bedroom’s temperature, switch off all lights, and eliminate all noise sources. In addition, consider investing in a better bed with comfortable sheets so you can fall asleep quickly and enjoy your rest better.


A myriad of factors are responsible for insomnia, so the cause of your constant tossing and turning at night may not always be readily apparent. For example, underlying organic issues like respiratory disorders, arthritis, and chronic headaches can cause insomnia. You can also struggle with insomnia if you are anxious, depressed, schizophrenic, anxious, or struggling with PTSD. Substance abuse issues can also negatively affect your sleeping patterns. Thankfully, a trained psychologist can readily assess you and pinpoint the exact origin of your insomnia. This way, you can undergo a personalised treatment program that addresses the root cause of your sleep troubles. This professional can treat any psychological causes of your insomnia, teach you good sleep habits, provide relaxation training, and even refer you to a sleep clinic if necessary.


Mindfulness meditation involves slow, steady breathing while sleeping or lying quietly. You must observe your body, thoughts, breath, and feelings as they come and go. Mindfulness meditation has several benefits that can help you combat insomnia. It can improve your concentration, lower stress, and enhance immunity. Also, a 2011 study revealed that meditation significantly combats insomnia and improves overall sleep patterns. One of the best things about mindfulness meditation is you can do it as often as you like. You can join a meditation group for weekly sessions, do online guided meditation, or engage in simple 15-minute sessions in the morning or evening based on your preferences.


Exercise enhances overall health, boosts mood and energy levels, helps with weight loss, and promotes better sleep. A 2015 study revealed that participants who exercise for at least two-and-a-half hours weekly for six months reported fewer insomnia symptoms. Therefore, endeavour to engage in moderate exercise for about 20 minutes daily and add some aerobic exercise or strength training a few times weekly.



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This has been a collaborative post. All thoughts and opinions expressed above are not my own

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