Content

• Steps
• Part 1 of 3: Improve Your Chances of Sleep
• Part 2 of 3: Improve Nutrition
• Part 3 of 3: Energize

You've probably come across many articles on how to get rid of insomnia, but many still fail to do so. Try to cope with insomnia with the following methods: improve your diet, energize yourself throughout the day in a variety of ways, and adjust your sleep habits to help you fall asleep more easily and sleep better at night.

Steps

Part 1 of 3: Improve Your Chances of Sleep

1. 1 See a doctor. If this is your first visit, discuss your insomnia with him to make sure it is not related to any medical condition. There are a variety of illnesses with symptoms similar to insomnia, from anxiety and depression to hyperthyroidism, Lyme disease, and heart disease.
   • Insomnia can be caused by obstructive sleep apnea, which is common in people who snore during sleep. Obstructive sleep apnea is caused by excessive relaxation of the muscles in the back of the throat, which causes the airways to narrow for 10–20 seconds and short-term shortness of breath, causing the brain to sound alarms and awaken. This can happen many times during the night and is the cause of intermittent sleep.
   • Talk to your doctor about any medications you are taking - some of them may interfere with sleep. Be sure to mention herbal, alternative, and other over-the-counter remedies.
   • If painful sensations prevent you from falling asleep, be sure to inform your doctor about it.
   • Your doctor may recommend that you take cognitive behavioral therapy, keep a sleep diary, or use relaxation techniques to help you sleep.
2. 2 Stay awake during the day, or limit naps to a minimum. Sometimes you want to take a nap in the middle of the day, but you should not do this if you are experiencing insomnia.
   • If you can't do without naps, limit your naps to 30 minutes and stay awake after 3pm.
   • Try to stick to your routine as strictly as possible: go to bed and get up at the same time, even on weekends.
3. 3 Decorate your bedroom. Sleep professionals agree that the bed should only be used for sleep and sexual intercourse, so remove computers and televisions from your bedroom.
   • Hang blackout curtains in your bedroom to keep out light at night.
   • Keep your bedroom cool. Temperatures that are too high interfere with normal sleep. Research has shown that a cooling cap can help you fall asleep faster and increase sleep duration.
   • Use a white noise generator or fan to muffle outside sounds and create a comfortable atmosphere.
4. 4 Try melatonin or valerian root in the evening. These remedies help you fall asleep. Take them just before bed — ideally no earlier than 30 minutes before bed — and do not use them for too long (more than a few weeks) without consulting your doctor.
   • You should also consult your doctor if you are taking any medications.Although herbal supplements are considered natural remedies, they can sometimes interact with medications.
   • Melatonin is a naturally occurring substance that is present in the body and regulates the sleep-wake cycle. Typically, the amount of melatonin decreases with age, and the lack of it can be compensated for with nutritional supplements. It is not known if this drug is safe with prolonged use. Take 3-5 milligrams of melatonin 30 minutes before bed. Melatonin can interact with anticoagulants, immunosuppressants, diabetes medications, and birth control pills.
   • Valerian root is an herbal remedy with mild sedation. Valerian can be addictive. Try 200 milligrams 30 minutes before bed. Valerian root can enhance the effects of other sleeping pills, the sedative effect of alcohol, benzodiazepines, and drugs, and interact with other medications.
5. 5 Learn to deal with stress. It is necessary to overcome stress and prevent it from interfering with your regular sleep routine. There are several ways to deal with stress at night: you can keep a diary and describe stressful situations in it, develop a specific bedtime ritual, and practice progressive muscle relaxation.
6. 6 Try acupuncture. Acupuncture regulates hormone levels and thus helps reduce stress and improve sleep. In addition, acupuncture can promote the release of melatonin.
   • Acupuncture in the ear area is probably most effective in improving sleep.

Part 2 of 3: Improve Nutrition

1. 1 Maintain water balance. Dehydration increases the feeling of fatigue, as it thickens the blood, the heart has to beat harder to pump it, and the extra effort tires him.
   • Doctors recommend drinking 2 liters (about 8 glasses) of water a day. Sweet drinks and coffee are not included. You can also get natural water from vegetables and fruits such as watermelon, celery, and broccoli.
   • Dehydration can be detected by darkening of the urine: under normal water balance, it is a light and transparent liquid, and in case of dehydration it turns dark yellow.
   • Don't wait until you're thirsty. When your brain starts sending signals of thirst, you are running out of fluid. Drink regularly throughout the day to keep your body hydrated.
2. 2 Eat small meals regularly throughout the day. Small doses of carbohydrates and proteins will help you stay energized and alert throughout the day. In addition, eating once every 3-4 hours can help prevent a drop in blood sugar levels and the associated feeling of fatigue.
   • The most important thing is to have a good breakfast early in the day, so don't skip breakfast. If you often rush to school or work in the morning and do not have time to eat breakfast, make it a habit to cook ahead of time and take food with you.
   • Adding fiber to your diet will slow down the release of carbohydrates and help prevent bouts of fatigue. For example, popcorn or whole grain tortillas can be included in your main meals and snacks.
   • For small snacks, for example, low-fat yogurt with berries and granola, whole-grain flatbread with leafy vegetables, or apple slices with peanut butter are great options.
3. 3 Don't overdo caffeine. It is generally best not to consume caffeine in the afternoon. If you have chronic insomnia, try to drink no more than two cups of coffee (200-300 milligrams of caffeine) a day.
   • Please note that decaffeinated coffee does contain a small amount of caffeine.
   • Better to refrain from energy drinks. One can of such a drink can contain up to 250 milligrams of caffeine.Energy drinks can increase your caffeine tolerance, meaning you need more caffeine to experience the same effect. Plus, energy drinks are high in sugar and don't actually provide the body with more energy than regular carbonated drinks.
4. 4 Refrain from alcoholic beverages. Although alcohol is often associated with celebration and fun, it is actually a depressant and causes fatigue and drowsiness, disrupts night sleep and makes you wake up more often at night.

Part 3 of 3: Energize

1. 1 Get exercise. Exercise at least 30 minutes a day, at least five hours before bed, to help you sleep better at night.
   • Expending physical energy, you are simultaneously charged with it. Exercise activates the cellular mitochondria, which generate energy, improve the circulation of vital oxygen, and trigger the release of neurotransmitters and endorphins for "good mood".
   • Short periods of activity throughout the day can help manage fatigue at school or at work. Go up the stairs instead of using the elevator. Get to school on foot, not by bus. Get up and walk around your workplace every 30 minutes.
2. 2 Listen to energizing music. Dance to the music when you take dishes out of the dishwasher, or play music in your work area if allowed.
3. 3 Douse yourself with water. Take a quick shower in the middle of the day or just wash your face and you will feel much more energized immediately.
4. 4 Take a walk. Even if you go outside for a short time, the sun and fresh air will energize you for the rest of the day.
5. 5 Work more efficiently throughout the day. If you find that insomnia is negatively affecting your performance, try to eliminate any distractions and, if possible, concentrate all your attention on work. For example, do not go to social networks during business hours.
   • Set a clear goal for yourself as you work. Whether you're writing an essay for school or preparing a presentation at work, focus on the task at hand so you can achieve your goal and still be energized. Make a list of tasks and do them sequentially.
   • If you are cheerful and energized, do tasks that require mental effort and leave routine tasks, such as sorting documents or emailing them, for a time when you feel tired.
   • Work standing up if possible. This will keep you awake and burn more calories.