She Strengthens

Sleepless Nights: Breaking the Cycle of Insomnia

Are you tired of waking up in the middle of the night or feeling exhausted in the morning? You’re not alone. Many people are struggling with sleep difficulties, and it’s affecting their overall health and wellbeing. Chronic insomnia can lead to serious health problems, including diabetes, cardiovascular disease, and hypertension. It can also exacerbate mental health issues, such as depression.

Finding a Solution

I’ve recently found myself struggling with sleep, and I’ve had to make some changes to get back on track. Here are five tips that have helped me improve my rest:

Establish a Consistent Wake-Up Time

Setting a firm wake-up time has been a game-changer for me. It’s taken me years to accept the studies that show a regular wake-up time is key to consistent sleep, even on weekends. Dr. Jason C. Ong, a sleep scientist, notes that having a consistent wake-up time is the single most important thing you can do to sleep well.

Use a Sound Machine

Sound machines produce low-volume sounds to provide background noise as you rest. I was skeptical at first, but I’ve found that it helps drown out distracting noises around my house and creates a peaceful atmosphere. Plus, it’s a great tool for keeping conversations private or maintaining focus while working from home.

Avoid Long Naps

While power naps can be beneficial, longer naps can disrupt your nighttime sleep. A study in the Journal of American College Health found that college students who frequently napped for several hours or napped late in the day were at a higher risk of poor nighttime sleep. Try taking a quick 20-minute power nap instead.

Put Away Your Screens Before Bed

Putting my phone away before bed has been a tough habit to kick, but it’s made a huge difference in my sleep quality. Blue light from screens can disrupt our circadian rhythm, making it harder to fall asleep.

Create a Bedtime Routine

A consistent bedtime routine can help signal to your body that it’s time to rest. Whether it’s a nighttime shower, chamomile tea, or a good book, try implementing a small routine into your life at the same time before bed. I’ve found that free-writing for 10 minutes each day before bed helps me clear my mind and prepare for sleep.

Remember, Consistency is Key

It’s understandable to experience sleep challenges during periods of high stress, but consistency is key. Some nights these tips work great for me, and sometimes I still struggle. What matters most is applying these tips consistently and reminding myself that I’m trying my best.