Home Clinical Psychology & Psychotherapy 4 Tips on How to Deal with Insomnia, Sleep Expert Reveals

4 Tips on How to Deal with Insomnia, Sleep Expert Reveals

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Lying awake at night, staring at the ceiling, tossing and turning, and counting more sheep than you ever thought you’d see? You’re not alone. 

Chemist4U’s 2022 sleep survey revealed that, on average, Brits are getting just six and 10 minutes of sleep – almost two hours under the recommended amount.

Tips and suggestions on how to deal with insomnia

Think about your sleep cycle

A huge part of getting a good night’s sleep is sticking to a sleep schedule. This will help your body to know when you need to go to bed and when it’s time to wake up, and the more you stick to it, the easier it will be to get to sleep.

When you’re setting up your sleep schedule, start by taking an hour before bedtime to relax! Take a bath, read a book, meditate, put your phone away, turn your laptop off and chill out so you’re ready for bed.

Put your pyjamas on, and go to bed at the same time every night – yes, we mean every night.

Don’t stay up later at the weekend just because you can; stick to your bedtime and get your butt into bed, then set your alarm to wake up at the same time every day. 

Change your diet

Caffeine and alcohol remove them from your diet. Or at least stay away from them for at least six hours before you sleep. This will help to prevent them from keeping you up all night.

And on food, make sure you don’t eat a big meal late at night. This can also keep you staring at the ceiling and counting sheep, so if you’re planning a big dinner, eat it a few hours before bedtime.

Change when you exercise 

Exercising just before bedtime is another common reason why people end up tossing and turning all night long. Hit the gym at least four hours before bedtime to give your body a chance to wind down and prepare for a proper night’s sleep.

You might want to drag your feet about getting your butt onto that treadmill, but get moving early in the day to feel the benefits of that workout and a good night’s sleep.

Change your environment

Your environment can play a big part in keeping you up all night, so it’s time to shake things up. Buy some good curtains or an eye mask and block out that pesky light; get yourself a comfortable mattress and some more blankets, or fewer blankets if that’s your thing; the blanket world is your oyster.

Ensure your room is as warm or cool as you need it to be to drop off into a peaceful slumber.

James O’Loan, CEO and prescribing pharmacist at Chemist4U, comments: “Not getting enough sleep won’t just make you feel grumpy or groggy in the morning, but it can have more serious side effects over time.” 

“The correlations between a lack of sleep and your concentration, memory, and mood are well known, but you could also leave yourself vulnerable to conditions like type 2 diabetes and coronary heart disease if you neglect your nightly rest.”

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