How to Overcome Insomnia

How to Overcome Insomnia
Written By: Counselling Psychologist
M.Sc. Psychology - Swansea University, UK.
Reviewed By: Counselling Psychologist
MA Psychology Pennsylvania State University, USA
Last Updated: 04-01-2023

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Are you struggling to sleep regardless of how tired you are? Do you wake up, lay awake for hours, and stare at the clock anxiously in the middle of the night? If so, you might be suffering from Insomnia - Insomnia is the incapacity to fall asleep or to sleep throughout the night, leading to sleep without refreshments or restoration. This is a very common problem, which affects your strength, your mood, and your ability to function throughout the day.

Insomnia is defined by the quality of your sleep and how you feel after sleeping, not the number of hours you sleep. If you feel drowsy and fatigued during the day, you may be experiencing insomnia. Most insomnia cases can be healed through changed habits. You can stop the frustration by addressing the root causes and simply altering your daily habits.

Ways to Cope with Insomnia

  • Powerful weapons in the fight against insomnia can be a comfortable sleep environment and a relaxing bedtime routine. Both can make a big difference in improving the quality of your sleep.

  • Make sure your bedroom is quiet, dark, and cool. Noise, light, a bedroom that is too hot or cold, or an uncomfortable mattress or pillow can all interfere with sleep.
  • Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light.
  • Experiment with different levels of mattress firmness, foam toppers, and pillows that provide the support you need to sleep comfortably.
  • Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including on weekends.
  • Get up at your usual time in the morning even if you are tired.
  • Instead of watching TV or spending time on your phone, tablet, or computer, choose another relaxing activity, such as reading a book or listening to soft music.
  • Napping during the day can make it more difficult to fall asleep at night.
  • By not drinking anything an hour before sleep and going to the bathroom several times as you get ready for bed, you can reduce the frequency you ll wake up to go during the night.

See a Therapist

Changing your sleep habits and addressing any issues that may be associated with insomnia, such as stress, medical conditions, or medications, can restore restful sleep for many people. If the above-stated tips do not work, you might be having chronic insomnia; chronic insomnia may also lead to serious health problems. So, you must make an appointment to see an online counselor if the lack of sleep is persistent and it is affecting your daily life  The counselor may recommend cognitive behavioral therapy, medications, or both, to help improve relaxation and sleep.

You can reach out to the HopeQure network of experienced online counselors and find one that works for you. Researching and finding a specialist in your illness is essential so you can get the most accurate guidance. HopeQure can help guide you to a specialist who understands your issues and your symptoms of sleep concerns and will help you improve your quality of life.

A certified counselor can give you insight into how you feel and will support you in maintaining a balanced life.


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