15 Tips and techniques to cure insomnia
Insomnia is the medical term for the inability to fall asleep or to stay asleep not just for one night but from several days to months. Nearly 35 out of every 100 people suffer from insomnia.
A few steps can work fast to cure insomnia. However, this depends on what is causing your insomnia. Thus, it is prudent to consult your doctor for proper management of insomnia based on any underlying conditions you may have.
Here are some ways that you can try at home and see if it works for you:
- Wake up and go to bed at the same time. Once your body gets adjusted to a ritual of waking and sleeping at the same time daily, you will feel sleepy at the same time daily. You must follow it on holidays and weekends as well for the best results.
- Be physically active. Staying physically active through regular exercises is one of the best ways to fall asleep and get regular sleep. Exercising shortly before going to bed, however, may make falling asleep difficult.
- Don't have stimulants at night. Many people have the habit of taking caffeine-containing drinks, such as coffee, a few hours close to bedtime to keep them alert/awake for a few hours. As the effect of caffeine lasts for several hours, this habit can make it hard for you to fall asleep if you take it within 3-4 hours before going to sleep.
- Do not take frequent naps. It is okay to take a single short nap (not more than 30 minutes) in the afternoon. Taking frequent naps disrupts the normal sleeping pattern.
- Keep your bed reserved only for resting/sleeping and sex. Spare the bed and use other spaces to do activities that require you to stay awake and alert and can make you stressed. Remove that television from your bedroom; stop calculating the monthly expenses on your bed.
- Stay away from blue light before bedtime. Switch off all those electronics that emit blue light, such as television sets and smartphones 1 hour before bedtime. Digital screens can hamper your ability to sleep.
- Do not have your dinner close to bedtime. Choose to have your dinner at least 3 hours before bedtime. Having dinner late at night can activate your digestive system, which may make you stay awake.
- Sleep in a peaceful and relaxed environment. Adjust the lighting and temperature in your bedroom so that is conducive for you to sleep. This includes changes, such as darkroom, lowering or raising the temperature of the air conditioner/heater, and so on. Use earplugs while sleeping if even the slightest of noises disturb your sleep.
- Practice yoga. Yoga is a wonderful way to help you pave your way to having a relaxed good night's sleep. The form that has its roots in India has a beneficial effect on sleep quality. Yoga may also alleviate stress and improve physical functioning. Learn from a certified instructor.
- Learn to meditate. Mindfulness meditation is a mind-calming practice that focuses on breathing and awareness of the present moment. Practicing it daily can help you get rid of insomnia faster.
- Perform deep breathing. Deep breathing slows down your heart rate and makes it easier to drift off to sleep.
- Go for a massage. Massage therapy can improve your sleep quality. It may also reduce feelings of pain, anxiety, and depression, which are the things that may increase your difficulty in falling asleep. You can get it done by a massage therapist or a family member.
- Consider participating in cognitive therapy. Cognitive therapy helps people with insomnia identify and correct inappropriate thoughts and beliefs that may be causing insomnia.
- Try the military way of sleeping fast. The military way is a technique reportedly developed by the United States army chiefs to help the soldiers sleep within 2 minutes. This has been detailed in the 1981 book, Relax and Win: Championship Performance by Lloyd Bud. Here are the steps to fall asleep fast the military way:
- Relax the muscles in your face, including the tongue, jaw, and the muscles around the eyes.
- Relax your shoulders by dropping them as far down as they will go.
- Relax your upper and lower arm, one side at a time.
- Breathe out, relaxing your chest.
- Relax your legs, starting from the thighs and working down to the toes.
- You should then spend 10 seconds trying to clear your mind by imagining a serene and pleasant scene or repeatedly saying the words don't think to yourself for over 10 seconds.
- Release all your worries before sleeping. Try to stay relaxed and calm while you are on your bed before you get your night's rest. Before you lie down on your bed, think about whatever happened throughout the day, you may write your thoughts on a piece of paper and release the stress and anxiety. This can prevent the worries from coming in the way of your sleep.
Do not hesitate to visit your doctor if the above tips fail to provide relief from insomnia. If insomnia is severely affecting your personal and professional life, it is advisable to seek professional help early.
What causes insomnia?
There are multiple factors that can make it difficult for you to fall asleep or get uninterrupted sleep. One or more of the following factors can cause or contribute to insomnia:
- Problems in your job such as:
- Extended work hours
- Inefficient time management and organizational skills
- Unsatisfactory remuneration
- A rough patch in a relationship (including a breakup, separation, or divorce)
- Financial difficulties
- Lack of physical activities (sedentary lifestyle)
- Poor sleep hygiene such as:
- Exposure to digital devices close to bedtime
- Eating heavy meals in the evening
- Having caffeinated drinks (tea, coffee, or cola) close to bedtime
- Mental health disorders such as:
- Anxiety disorders
- Depression
- Bipolar disorder
- Chronic physical illnesses such as:
- Brain disorders such as:
- Alzheimer's disease
- Parkinson's disease
- Epilepsy
- Stroke
- Gastrointestinal issues such as:
- Heartburn
- Frequent indigestion
- Irritable bowel syndrome
- Other sleep disorders such as:
- Hormone fluctuations due to:
- Medications such as:
- Antidepressants
- Medications for asthma
- Medications for blood pressure
- Some pain medications
- Allergy and cold medications
- Nicotine from smoking, vaping, or chewing tobacco
- Alcohol (often causes awakening in the middle of the night)
SLIDESHOW
Sleep Disorders: Foods That Help Sleep or Keep You Awake See SlideshowMedically Reviewed on 9/29/2022
References
Chawla, Jasvinder. "Insomnia." Medscape.com. Aug. 31, 2022. <https://emedicine.medscape.com/article/1187829-overview>.
"Insomnia." SleepFoundation.org. <https://www.sleepfoundation.org/insomnia>.
"Insomnia." SleepFoundation.org. <https://www.sleepfoundation.org/insomnia>.
Complete List
Top How Can I Cure Insomnia Fast? 15 Tips Related Articles
Insomnia Slideshow
What is insomnia? Insomnia by definition is trouble falling or staying asleep. Insomnia causes are varied. Learn 10 tips on how to get a good night's sleep and avoid sleep disorders such as insomnia.
20 Tips to Beat Insomnia
Good sleep hygiene leads to better sleep. Avoid insomnia and sleep better by minimizing stress, exercising, and taking proper naps. Learn the health benefits of good sleep. Discover how pets, allergies, electronics, and other distractions can rob you of a good night's sleep.
Aromatherapy and Essential Oils
Aromatherapy is the use of essential oils to improve the health and well-being of a person, which may help with anxiety, and some adverse effects of cancer therapy, such as insomnia and nausea. Essential oils, in addition to producing aroma, ease symptoms of stress, anxiety, and headaches, and promote more profound levels of relaxation and quality sleep.
Insomnia
Insomnia is the perception or complaint of inadequate or poor-quality sleep because of difficulty falling asleep; waking up frequently during the night with difficulty returning to sleep; waking up too early in the morning; or unrefreshing sleep. Secondary insomnia is the most common type of insomnia. Treatment for insomnia include lifestyle changes, cognitive behavioral therapy, and medication.
Suffer From Insomnia Quiz
Insomnia affects all age groups, and is the most common sleep disorder in the world. There also seems to be a link between depression, anxiety, and insomnia. Learn more about insomnia with this quiz.
Restless Leg Syndrome
Restless leg syndrome (RLS) is a common cause of painful legs that typically eases with motion, and becomes worse and more noticeable at rest. This characteristic nighttime worsening can frequently lead to insomnia. Treatment of the symptoms of restless leg syndrome is generally with medication as well as treating any underlying condition causing restless leg syndrome.
Sleep Disorders
A number of vital tasks carried out during sleep help maintain good health and enable people to function at their best. Sleep needs vary from individual to individual and change throughout your life. The National Institutes of Health recommend about 7-9 hours of sleep each night for older, school-aged children, teens, and most average adults; 10-12 for preschool-aged children; and 16-18 hours for newborns. There are two stages of sleep: 1) REM sleep (rapid-eye movement), and 2) NREM sleep (non-rapid-eye movement).
Insomnia Treatment (Sleep Aids and Stimulants)
Insomnia is difficulty in falling or staying asleep, the absence of restful sleep, or poor quality of sleep. Insomnia is a symptom and not a disease. The most common causes of insomnia are medications, psychological conditions, environmental changes, and stressful events. Treatments may include non-drug treatments, over-the-counter medicines, and/or prescription medications.
Sleep Disorders in Children and Teenagers
Sleep needs in children and teenagers depend on the age of the child. Sleep disorders in children such as: sleep apnea, parasomnias, confusional arousals, night terrors, nightmares, narcolepsy, and sleepwalking which can affect a child's or teen's sleep. Healthy sleep habits and good sleep hygiene can help your infant, toddler, preschooler, tween, or teenager get a good night's sleep.
Sleep Apnea
Sleep apnea is defined as a reduction or cessation of breathing during sleep. The three types of sleep apnea are central apnea, obstructive apnea (OSA), and a mixture of central and obstructive apnea. Central sleep apnea is caused by a failure of the brain to activate the muscles of breathing during sleep. OSA is caused by the collapse of the airway during sleep. OSA is diagnosed and evaluated through patient history, physical examination and polysomnography. There are many complications related to obstructive sleep apnea. Treatments are surgical and non-surgical.
Sleep Disorders: Natural Sleep Aids & Supplements
Lots of people turn to these drug-free herbal remedies for a better night's rest. Learn about some of the most popular natural sleep treatments and whether they work.
Sleep Disorders: Insomnia, Sleep Apnea, and More
Learn about the different types of sleep/wake disorders such as insomnia, narcolepsy, and sleep apnea. Explore the symptoms, causes, tests and treatments of sleep disorders.
What Are the Five Types of Insomnia?
The five types of insomnia are as follows: acute insomnia, chronic insomnia, onset insomnia, maintenance insomnia, and behavioral insomnia of childhood.
What Causes Insomnia?
Insomnia is defined as repeated difficulty with sleep initiation, maintenance, consolidation, or quality that occurs despite adequate time and opportunity for sleep and results in some form of daytime impairment. There are three types of insomnia.
Why Do I Have Insomnia Before My Period?
About 70% of all women say that they experience changes in their sleep before their period begins. This may be due to hormonal changes during menstrual periods.