Beating Insomnia

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“Biological clock human” by YassineMrabet

I’ve dealt with insomnia for most of my adult life. Here are my top tips for dealing with and conquering insomnia.

1. Go to bed at 10 p.m. every night. Your body naturally releases melatonin every night at 10:00. I never have trouble falling asleep if I’m in bed by 10:00.

2. Turn off all electronics by 9 p.m. Hide the lights from all your electronics or unplug them, if they’re in your room.

3. Invest in blackout curtains. They keep the room cooler and darker.

4. Keep the AC low.

5. Stop your thoughts as best as possible. Write all your fragmented important thoughts into a to-do list or think-about-later list. Don’t think; do. Have a bedtime routine: brush teeth, night cream, etc.

6. Don’t exercise right before bed. Do exercise when the sun is shining, though. Exercise aids in sleep.

7. Research the foods that aid in sleep and add them to your diet.

8. Get enough sunshine (Vitamin D) and magnesium during the day. Drink chamomile tea 30 minutes before bed.

9. Bathe, don’t shower, when possible to relax your whole body.

10. If at all possible, don’t travel out of your time zone.

11. Buy melatonin pills for when all else fails.

Generally speaking, I like to set up a life where I don’t have to work past 6 p.m. every day and where I’m surrounded by many healthy things that aid in rest and relaxation. Walks after dinner, transparent decor, soft blankets, weekly massages. A peaceful life, in my opinion, leads to better and easier sleep, so I try to aim for as peaceful a life as I can manage.

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