Approximately 30% of adults suffer from chronic insomnia. For many, a good night’s sleep has become a distant dream, almost a luxury. However, sleep, like food and water, is one of our fundamental biological needs. So, it’s worth fighting for!
A Blow to Your Health
Occasional sleepless nights are perfectly normal. They happen when you’re anxious about something, have had too much coffee, or perhaps the stars just aligned in a way that made it hard for you to switch off. Eventually, you return to your usual sleep routine. But if you find it difficult to fall asleep several times a week and this has been going on for months, you’re dealing with chronic insomnia. And this condition poses serious health risks.
Lack of sleep is linked to numerous chronic diseases and conditions, such as type 2 diabetes, heart disease, obesity, and depression. Decreased concentration and attention can lead to car accidents and workplace mistakes, resulting in countless injuries.
A good night’s sleep is not a luxury; it’s essential for our bodies to maintain health. But don’t rush to take sleeping pills. Try to tackle insomnia first with more natural methods.
Prioritize Sleep Hygiene
People suffering from chronic insomnia often create a vicious cycle that’s hard to escape. They are inactive during the day because they feel too tired and sleepy to engage in physical activity. Many try to lie down and take a nap during their lunch break. Then, in the evening, despite feeling exhausted and wanting to sleep, they find it elusive… There are simple rules that can help break this cycle, which experts refer to as sleep hygiene:
- Wake up at the same time every day, even if you didn’t sleep well or fell asleep late.
- Avoid trying to nap during the day; convince yourself that sweet sleep awaits you at night.
- Steer clear of stimulants like alcohol, caffeine, and nicotine before bedtime.
- Exercise, but not within two hours of going to bed.
- Avoid heavy and rich dinners. Instead, opt for one of the calming drinks we shared in our article.
- Create a comfortable sleep environment—air out your bedroom, and avoid watching TV or browsing the internet. Instead, read a book (not an e-book).
- Don’t go to bed unless you feel sleepy. And don’t linger in bed once you’re fully awake: this limits the time you spend in bed without sleeping. Otherwise, your brain starts associating the bed with wakefulness.
- If you can’t fall asleep after about 20-30 minutes, it’s better to get out of bed. To distract yourself from insomnia, you can do something around the house (like ironing), read in the kitchen, or take a warm bath.
A Lullaby for the Brain
Insomnia is one of the most unpleasant experiences for both our physiology and psychology. Your mind races with random thoughts, you stare at the ceiling (or worse, at the clock), tossing and turning while everyone else blissfully sleeps. It can truly drive you mad! So let’s learn how to calm our thoughts and “switch off” our brains at night.
Tip #1: Create a Worry Window
Set aside 15-30 minutes during the day (not before bed) specifically for worrying thoughts. During this time, you’ll do nothing but worry. Focus on the things that upset you and that you can’t control.
If anxious thoughts come at other times, simply tell yourself, “I already addressed this during my worry window” or “Thanks, brain! Let’s deal with this during tomorrow’s worry window.”
The essence of this practice is to give your worries and concerns their own time and space, rather than letting them run rampant day and night. Instead of trying to push away anxious thoughts, allow your mind to express them, but at a designated time.
Tip #2: Write Your Thoughts Down
What if the worry window isn’t enough? Or perhaps you have an especially stressful day and a particularly busy mind when you lie down to sleep? Your brain can’t let go of thoughts and is working hard to ensure you don’t forget to worry about something important. In this case, it might be helpful to write them down so your brain feels assured that you won’t forget anything. You can say, “Don’t worry, brain! I’ve written this down and can think about it tomorrow with a fresh mind.”
Tip #3: Focus on Your Body
Start by observing your breathing. There’s no need to change or evaluate it in any way. Just whenever distracting thoughts arise, focus on your inhales and exhales. Alternatively, you can pay attention to any part of your body. Start, for example, with your toes. What do you feel—warmth or cold, smoothness or roughness? Then shift your focus to your feet, move up to your ankles, calves, and knees… By scanning your body in this way, your brain will shift and calm down.
Tip #4: Listen to an Audiobook
If your brain insists on telling stories right now, you can distract yourself from annoying thoughts by telling it another story. Audiobooks and podcasts can be very helpful in this regard. Choose something calm, without loud sound effects, aggressive voices, or dynamic music. However, what you listen to shouldn’t be boring or overly soothing. The story should be interesting enough that your brain prefers to listen to it rather than its own nagging thoughts.
There can be many reasons for insomnia. This condition may be a sign of depression, anxiety disorder, or another issue. Some medications for colds, allergies, depression, or high blood pressure can interfere with sleep. If you find it difficult to break free from the cycle of chronic insomnia on your own, it’s time to consult a doctor!