How to deal with insomnia: Tips for a restful night's sleep

0 comment ~2 minutes reading

Insomnia can overwhelm us all, and it can be particularly frustrating when you're desperately trying to fall asleep.

The good news is that scientists are understanding more and more about what happens in our brains during the sleep process, and this knowledge can help us increase our chances of getting a good night's sleep, even when it seems like sleep is far away.

In this article, we'll discuss what you should and shouldn't do when you can't sleep, and we'll share some helpful tips to help you relax and catch sleep.

What to do (and not do) when sleep is a challenge:

Everyone has had those nights when falling asleep seems like a daunting task. Neuroscientist Roxanne Prichard points out that the idea that we just go to bed and sleep for seven to eight hours is not always biologically based. So insomnia is not uncommon, but what can you do about it?

For starters, it is important to feel secure both physically and psychologically in order to sleep. Stress and worry can interfere with the process of falling asleep. If you find that you cannot fall asleep within 20 minutes or if the thought of insomnia makes you anxious, you are advised to get out of bed.

Find a quiet place with low light and try to relax by, for example, reading a book, listening to soothing music, drinking chamomile tea or doing breathing exercises. Anything that slows down and comforts your body and mind can help.

In contrast, snacks, exercise and screens are better avoided, as these activities can keep the brain more active. It is also crucial not to fret too much about problems, concerns or challenges, especially at night, as this will keep you awake and unproductive.

An emerging hypothesis states that the brain is less capable of cognitive processing in the late hours. Therefore, it is often useless to lie awake in the middle of the night worrying yourself about problems that you are more likely to solve later.

Instead of sleep aids and supplements, it is recommended that you try relaxation exercises to quiet your brain. If these strategies are not effective, cognitive behavioral therapy for insomnia may be a valuable option.

Finally, try not to give in to the temptation to take long naps during the day if you have slept poorly at night, as this can reduce your brain's desire for sleep and exacerbate your insomnia problems.

Although occasional insomnia is normal, it is advisable to seek medical help if the problem persists or interferes with your daily functioning. A chronic sleep problem may be a sign of underlying problems that need to be addressed.

In short, if sleep doesn't come right away, don't try to force it. Just keep yourself busy until sleep arrives on its own, as that is often the best approach.