It can be tough to know how to sleep with insomnia.
You may feel exhausted, but as soon as you lie down, your mind starts acting up and your body just can’t get comfortable.
Sound familiar? Insomnia can seriously impact your life, impairing your sleep, dulling your mind, making everything in the day feel more exhausting, and even leading to weight gain and health problems
If you want to know how to sleep with insomnia, you’ve come to the right place! Below, we’ve combined a list of our best tips and tricks to beat insomnia. Try them, and you’ll find that you sleep a whole lot better every night.
How to Sleep with Insomnia
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Exercise daily. Exercise is one of the best things you can do to beat insomnia! Not only does it help to tire you out physically, but it balances out your hormones and neurochemicals so your mind and body are aligned in your desire for sleep. You’ll find that daily exercise (at least 30-60 minutes) can make a huge difference for your sleep quality. It will be easier to fall asleep and stay asleep when you add in a workout every day of the week—including the weekend.
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Meditate. Meditation is highly effective at calming your mind and clearing away anxious thoughts—yes, those anxious thoughts that spin through your mind at 100 MPH when you’re trying to sleep. Meditation and mindfulness exercises can help you to relax physically and mentally, and will give you better control over your thoughts when you’re trying to sleep. You’ll know how to clear your mind thanks to the time you’ve spent practicing every day!
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Manage stress (particularly in the evening). Stress can be a sleep-killer for sure. Not only does it elevate your cortisol and adrenaline levels, but it can reduce the amount of time you spend in deep sleep and make your nights more “active” by causing you to toss and turn. It’s always a good idea to manage your stress at work and at home, but most importantly in the evening. When you’re trying to wind down to get to sleep, the last thing you need is worries or anxieties keeping your mind active.
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Follow a schedule. A sleep schedule is a beautiful—and beautifully effective—thing! When you go to bed and wake up at the same time every day, your body develops a routine that enables you to sleep and awake consistently. You’ll have an easier time falling asleep because your body is trained to shut down at a certain time of night, and when you wake up, it will feel more natural and you’ll be less tired.
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Quit smoking, reduce drinking. Alcohol will initially make it easier for you to fall asleep, but over the course of the night, it will interfere with your healthy sleep. While it may be nice to have a drink or two in the evening, try to have them early enough that your body has already processed and eliminated the alcohol by the time you get to bed. And, if you’re a smoker, try to quit. The stimulant effects of nicotine will not only disrupt your sleep, but cause you to wake up more frequently during the night and make it harder for you to fall asleep initially.
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Create a good sleep environment. This typically means four things: quiet, dark, cool, and comfortable. Reducing noise and light will prevent your senses from being stimulated, which will wake you up. We tend to sleep better in a cool environment, and comfort is absolutely vital for getting to sleep and staying asleep all night long. Create a sleep environment with all four of these factors, and you’ll find you naturally sleep better.
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Get help. If you’re struggling with insomnia, it could be related to physical problems—such as medications you’re taking, being too active in the evening, etc.—but also likely mental problems. If you’re feeling overworked, anxious, stressed, or depressed, your sleep quality will suffer. Consider talking to a therapist or psychologist who can help you to manage your emotions and get your mental health back on track. Even just keeping a journal can be a great way to keep track of your emotions and feelings, and be an amazing way to manage whatever is interfering with your sleep.
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Eat and drink smart. Eating a big, heavy meal before bed can rev up your metabolism and digestive tract, even increasing the amount of energy your body produces and thereby keeping you up at night. Try to eat sparingly in the evenings—make dinner the smallest meal of your day. Avoid anything spicy, acidic, heavy, or overly rich, and definitely steer clear of sugary desserts. Drinking water too late in the evening (1-2 hours before sleep) can cause you to have to pee throughout the night, which will interfere with healthy sleep.
Cut all electronic use. Electronics emit blue light, which is not only bright, but also decreases your body’s natural production of the sleep hormone melatonin. By shutting off all electronics an hour or two before bed, you avoid exposure to this light and encourage a healthier, more natural transition into sleep.
How to Sleep with Insomnia: Try PureSleep
If you’re really struggling, you may need to try a herbal sleep supplement. PureSleep is our solution to help you have a better night’s rest every night.
PureSleep combines the best natural and organic sleep-inducing ingredients—such as Ashwagandha, magnolia bark extract, magnesium, Valerian root, and melatonin—to provide a better transition into sleep every night. Not only does it help you fall asleep faster, but it will decrease disruptions to your sleep and encourage deeper sleep. It’s exactly what you need to encourage high-quality rest, and the solution for how to sleep with insomnia!
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