20 Best Tips To Beat Insomnia Faster

Insomnia is a termed as a sleeping medical condition where some people tend to have a sleeping disorder at night. About 30-40% people in the world diagnosed with this sleeping disorder. Either they wake up frequently at night or not at all able to sleep. In this article, We will discuss how to beat insomnia faster

Different insomniacs describes different types of insomnia such as :

• Acute insomnia – It is just a basic sleeping difficulty condition which do not require any medication to be treated. It is just caused due to person’s change of work lifestyle, mood swings due to some bad news etc.

• Chronic insomnia – This type of insomnia is a  long term condition where a person is not being able to sleep for at least 3 days per week  for 3 months or more. Some medications are required for this long term disorder as it can cause more stress to your lifestyle.

• Comorbid insomnia – This kind occurs with other illnesses or pain. Symptoms of comorbid insomnia include depression, anxiety or fear. Occurrence of comorbid insomnia is caused due to other diseases such as cancer, injury from wounds, migraine etc.

• Maintenance insomnia – Insomniac who can’t stay asleep during late night. Consuming alcohol or smoking could be a cause of maintenance insomnia or middle insomnia.

Above all types of insomnia relates to some cause or disease. Some require medications, some not. According to your sleeping difficulty kind, take medications or consult with your doctor to beat insomnia.

Most of the insomniac tries home remedies to cure sleeping disorder which is far better than any medications. After many research and trials, we are here with 20 proven tips which is helpful to beat insomnia.

1. Avoid Other Activities on Bed to beat insomnia

You brain plays a very important role in every activity you are induced to. Getting a proper sleep is all related to your brain function.

Getting indulge in other activities other than sleeping or sex,  your brain considers it to be a stressful spot where you won’t feel relaxed and won’t get a sleeping friendly environment.

Avoid eating, doing some office work, or any stressful activity on your bed so that your brain fix a relaxing place i.e your bed to sleep on.

2. Physical Exercise

Exercising is a beneficial way to cure many disorders. Enough Physical Exercise which increases your heart rate improves sleep quality, thus beat insomnia.

Indulging yourself for at least half an hour for exercising, running, swimming, walking increases the body temperature which reduces the anxiety, depression or other disorders.

The only thing you need to keep in your mind is that Do not exercise before some hours of bedtime. Exercise regularly in the morning or evening hours.

3. Be Consistent with Time

Consistency of sleeping or waking time is a brain play. The more you are consistent with your time to sleep and waking up, the quality you sleep.

Try to sleep on the same time everyday so that your brain will determine the time for your sleep.

4. Avoid caffeine to beat insomnia

Drinking tea, coffee, or chocolate before going to bed is a major cause of difficulty in sleeping.

Caffeine is a major health risk factor which needs to be avoided to get a quality sleep. Consume it least 6 hours before bedtime. It could increase your sleeping time which will  let your brain to indulge in other activities which needs to be avoided.

5.  Keep Electronic Media Out of Your Sight

After getting into your bed, keep your electronics aside or out of your sight. The more you won’t see your mobile phone or other media, the sooner you will be able to sleep.

Concentrate on your body activities such a heart beat to fall asleep faster and if you’re aren’t being able to concentrate, the last step is to let your media consume all it’s battery power before bed time so that you can’t use it.

6. Read Books Before Bed to Cure Insomnia

Reading a book is far better alternative for watching TV or using electronic media at night.

People who have a habit of reading books at night , ( books, not on phone ) help to sleep faster and have a quality sleep.

7. If You Can’t Sleep, Leave The Bed

If your brain doesn’t allow you to sleep on the specific time, just leave the bed as soon as possible.

Pass your time in reading some books so that your mental state of mind gets tired and you will be able to sleep faster.

The sooner your brain tells you to sleep, go to your bed quickly and close your eyes.

8. Keep Your Room Temperature Cool

Most of the experts recommends to keep your room cool. One of the most common cause of insomnia is a poor temperature room. Set your air conditioner temperature at an average of 18° C or between 16°C- 23°C , so that it reaches to the level of quality sleep.

9. Take heavy blanket ( in winters )

Heavy blankets provide a warmth feeling which provides a comfortable environment to have a relaxing sleep. Warm blanket also increases the quantity of sleep as it relieves anxiety and stress.

Take a blanket according to your body weight so that the blanket on your chest could lead to difficulty in breathing.

10. Avoid naps in the evening

Daily napping is somewhat considered to be good for your heart health. But, when it comes to insomnia, it may disrupt you to sleep at night.

The better you sleep you at night, you will feel less stress. If you will sleep in daytime not being able to sleep at night, you will not feel relaxed throughout the next day.

11. Meditate before sleeping

When  you can’t sleep, meditation works better than anything.  Meditating is much better alternative for even, drugs.

Meditation helps your mind to stay calm and enhance peace. It improves your sleep quality and helps you to cure insomnia.

12. Try 4-7-8 breathing technique

4 7 8 breathing technique is one of the famous trick to get through insomnia. When you trouble in having a good sleep, try to focus on your breathing.

The question arises that what to do with this trick. So, you are required to first be comfortable on your bed. Relax your muscles and body. Breath in for 4 seconds, then, hold the breathe for 7 seconds, and slowly, breathe out for 8 seconds.
Do this trick 21 times, you will fall asleep.

13. Avoid looking at clock

While looking at the clock or time, your brain triggers you to stay awake. A study has found that if you stop looking at the clock, you will be able to fight insomnia.

Either cover your clock with a cloth, or remove the clock from your bedroom, so that you can get a sound sleep at night.

14. Force yourself to stay awake

Trick your brain by forcing yourself to stay awake. Your brain will eventually gets tired and you’ll start feeling fatigue. This is how you’ll able to sleep sooner . 

15. Avoid smoking before going to bed

The nicotine present in the cigarette will disrupt your natural sleep. Never smoke before bed time or during the night frequently.

But, Some people says to have a good sleep after smoking as nicotine helps them to relieve anxiety and being able to comfort themselves.
But actually, nicotine contains some properties which lets you alert to stay awake  for whole day or night 

16. Pamper yourself a bit more

Pampering yourself before bed time reduced stress caused whole day.

Get a warm bath before going to sleep and
Have a soothing drink to prepare yourself for a sound sleep. Also, listen to soothing music which is relaxing.

Get some night time face products and relax your face muscles by those products.

17. Try to change your pillow

The tossing of Body throughout night results in poor sleep.

Investing your money in a soft pillow which makes you comfortable, leads to have a sound sleep every night.

18. Keep your sleeping environment comfortable

While sleeping, keep your room’s light shut and do not let any sound enter your bedroom.
Make your sleeping environment relax and let yourself stay calm.

19. Avoid heavy or big meals at night

Having heavy meals before bedtime bring back the stomach acid  to the throat which lowers the body metabolism leading many more diseases such as weight gain.

Have your dinner 3 hours before going to bed. Big meals will slow down the functioning of your body, resulting in difficulty in sleeping.

20. Get a massage

Massage is the best way to pamper yourself to stay clam and relieved. If you stay alone, have a self massage using your hands.

Massaging your feet and back will decrease the depression levels and improve your sleep quality.