Sharing 5 ways to overcome insomnia

I want to sleep, but when insomnia lasts for several days and I can't sleep, it's very exhausting and I can't function properly the next day.

To overcome insomnia, establish good sleep habits and share ways to overcome insomnia by managing how you spend your daytime so you can sleep well at night.

 

1. Establish good sleep habits

 

The first method to overcome insomnia is to set a fixed time to go to sleep and wake up.

If you set your bedtime at 11 PM, you prepare to sleep around 10 PM.

Blue light emitted from TVs and mobile phones interferes with sleep, so avoid using them at least one hour before bedtime.

Instead, I listen to calming music or read a book.

I find and practice ways to calm my mind in everything I do.

 

 

2. Creating a sleep-friendly bedroom environment

 

It is good to create a comfortable bedroom environment to overcome insomnia.

The bedroom should only be used for sleeping, so you should get into the habit of thinking of the bedroom as "sleep."

 

It is important to suppress noise, lower the bedroom temperature, and use blackout curtains to create a dark environment conducive to sleep.

 

3. Things to do during the day to sleep well at night

 

It is good to exercise in the afternoon to overcome insomnia.

Exercising to the point of sweating between 3 PM and 7 PM raises body temperature, and during this time, the body releases a large amount of melatonin, which is called the sleep hormone.

They say that exposing yourself to sunlight during the day increases melatonin production, but since ultraviolet rays accelerate skin aging, you can't really get much exposure.

It might also be good to exercise in the afternoon until you sweat.

 

4. If you lie down and cannot fall asleep after 30 minutes

It's better to move to a different place.

If you simply cannot fall asleep even while lying down, it's better to come out of your room and go to the living room. Staying in bed will only lead to suffering through 2 or 3 hours of sleeplessness.

Don't be impatient and keep your mind at ease.

Sometimes, when I play calming music and walk slowly, I feel sleepy.

 

If it still doesn't work, I read books or listen to music until I can fall asleep. No matter how late I go to bed, I wake up at the scheduled time and live my day accordingly, so if I become tired during the day, I might be able to fall asleep on time at night.

 

 

5. Take sleep aids if the alertness is too severe.

If the awakening is too severe, it is often difficult to fall asleep.

If there is a stimulating event during the day that is different from usual, lying down can torment you with various thoughts that prevent you from falling asleep, making insomnia worse.

In such cases, I take a non-habit-forming sleep aid without a prescription from the pharmacy about an hour before I go to bed.

Based on experience, there are days when I just know I won't be able to sleep.

In such cases, taking a sleep aid helped me fall asleep at the scheduled time.

 

Here are the five ways I practice to overcome insomnia.

I hope my method for overcoming insomnia is helpful.

Find your own way to overcome insomnia and escape the pain of sleepless nights.