In some cases, overcoming chronic insomnia may require the help of a qualified health professional. In other cases, however, you may be able to improve the quality of your sleep on your own. Try these simple techniques to see if they can help you sleep better at night:
- Upgrade your bedding. Upgrading to an Amazon mattress, a better quality duvet, and cool, breathable linens can make a massive difference to the quality of your sleep.
- Get more daytime light exposure. If you want to program your internal body clock so that you feel tired when bedtime rolls around, exposing yourself to more light during the day can help. Then, when evening approaches, try lowering the light level in your home so that your body naturally starts to feel tired.
- Create a sleep schedule. Get in the habit of going to sleep at the same time each day and setting your alarm for the same time each morning. This will train your body to feel sleepy in the evenings and to feel alert when you wake up in the morning. Sticking to a schedule like this helps program your inner clock, making it easier to sleep.
- Avoid tossing and turning in bed. Instead of laying awake staring at the ceiling, get up and do something. Nothing is more frustrating than not being able to sleep. When you lay their worrying about it, however, it increases your stress levels, which can make it even more difficult to sleep. If you get up and do something calming like drinking a cup of herbal tea or listening to quiet music, you will eventually feel sleepy enough to get back in bed.
- Don’t stare at the clock. The more you worry about how late it is getting, the harder it will be for you to sleep.
- Think realistically about the consequences of not sleeping. It is easy to let your brain spiral out of control, worrying about not getting enough sleep. When you really stop to think about it, however, even if you don’t sleep at all, you will just feel tired the next day, which isn’t bad enough to stress yourself out over.