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A lot of people wonder how to sleep with insomnia—often while awake in the middle of the night, tossing and turning sleeplessly.
Insomnia affects roughly 30% of adults, with up to 10% experiencing long-term, persistent insomnia.
Sleep becomes impossible at night, but what’s really bad is that these insomniacs often suffer daytime exhaustion and sleepiness, which puts their lives at risk.
Below, we’re going to give you some of our best tips on how to sleep with insomnia. Give them a try, and they may just change your life!
How to Sleep With Insomnia: Try These 7 Tricks
Resist the urge to sleep in. Sleeping in, even on nights when you struggled to fall or stay asleep, can interfere with a healthy sleep schedule. Sometimes it’s worth powering through a day when you’re absolutely exhausted after too few hours of sleep, just so you can fall asleep at the right time that night.
This is particularly important for those with delicate sleep schedules, or who are prone to insomnia. Following the EXACT same sleep schedule every day is the best way to encourage your body to wake and sleep in a healthy pattern.
Power everything down. TVs, tablets, smartphones, even your smart watch or alarm clock—turn it off! The light will prove distracting, wake you up, or make it harder for your brain to shut down at night. Turn off all electronic devices at least an hour before going to bed. Sit in bed with a book or some soft music to help you relax. The soft, warm glow of your lamplight will encourage better sleep and help you doze off more naturally.
Improve your sleep position. Are you sleeping in the right position? The best positions are: 1) on your back, with a pillow beneath your knees, and 2) on your side, with a pillow between your knees. If you’re sleeping on your stomach or on your side without the right support, your insomnia could be due to discomfort. Improving your sleep position will make you much more comfortable, helping you fall asleep more easily—and keep you asleep all night long.
Keep your bedroom a relaxing environment. Your bedroom should ONLY be used for relaxing bedtime activities: reading, listening to music, making love, and going to sleep. All of your “stressful” activities should take place elsewhere in the house. Don’t work in bed, discuss stressful topics in bed, or argue in bed. Try to make your bedroom a relaxing, anxiety- and stress-free haven. It will make it much easier for you to fall asleep if you’ve checked your worries at the door.
Watch for caffeine. Caffeine can seriously impact the quality of your sleep, making you restless and firing up your nervous system well into the night. The problem is, there’s a lot of things that contain caffeine that you might not be aware of. For example, candy often contains chocolate or coffee, which contains caffeine. Certain medications, pain relievers, and weight loss pills are also loaded with caffeine. Even hot chocolate can have some caffeine. Make sure to avoid all sources of caffeine after 2 or 3 PM to give your body enough time to purge it from your system so you can get to sleep at night.
Exercise daily—and wisely. If you’re exercising every day, you burn through your energy store, tire out your brain, and push your muscles to their limits. When it comes time to sleep, you’ll find that your body is ready to sleep because it needs the time to recover overnight. But be warned: exercising too late at night can actually interfere with your sleep. Exercise revs up your metabolism and increases energy production—the last thing you want later in the evening or at night. Make sure to exercise no later than 5 or 6 PM, so your body has a chance to come down from the “workout high” in time for bedtime.
Eat to sleep. What does this mean? It’s actually got a few components:
Eat smaller meals later in the day. You shouldn’t be over-stuffing your stomach late at night, as that will force your body to digest while you’re trying to sleep. Your last meal should be no later than 3 hours before you’re going to sleep, and ideally it should be the smallest meal of the day.
Eat low-fat, low-protein foods. Protein fires up your metabolism and fats take much longer to digest. Try to eat something with a small amount of fat, protein, and complex carbs. Food like nuts, milk, crackers, or cereal is ideal for a late-night snack.
Eat your biggest meals early on. Having a big breakfast will ensure that your energy levels are at full during the most active part of the day. Plus, it will satiate your hunger and make it easier for you to eat healthy all day long.
A few smart diet choices can make a huge difference for your sleep at night!
At the end of the day, these tricks will put you in the right state of body and mind to get to sleep as easily and comfortably as possible. Sweet dreams!
How to Sleep With Insomnia: Drink a Cup of Sleep Slim Tea
If you’re struggling with sleep, Sleep Slim Tea might be just the solution you’re looking for!
Our tea is made with all-natural and organic ingredients formulated to maximize sleep quality and quantity. With sleep-promoters like magnolia bark extract, natural relaxants like chamomile, and anti-anxiety ingredients like Ashwagandha, it’s an amazing option to help you nod off more easily every day.
But that’s not all it does: it will encourage fat loss while you sleep, helping you to get healthy overnight. It’s the ultimate solution to your problems, and our best tip on how to sleep with insomnia.
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