5 Most Important Tips For Tackling Insomnia
Written By: Counselling Psychologist
M.Sc. Psychology - Swansea University, UK.
Reviewed By: Counselling Psychologist
MA Psychology Pennsylvania State University, USA
Last Updated: 11-03-2023

5 Most Important Tips For Tackling Insomnia


Nights seem like days for a person suffering from insomnia because they can’t fall asleep. Insomnia is a very common sleep disorder. People who suffer from the same, have trouble staying asleep or barely get any sleep. Insomnia may be caused by psychological factors like stress or overconsumption of caffeine, nicotine, and alcohol. Other reasons include medications or medical conditions.

There are generally two types of insomnia- acute and chronic insomnia. Acute insomnia lasts for a few days or a week maximum, this is generally caused by stress or pressure in everyday life. Chronic insomnia lasts longer than a month. Most of the time chronic insomnia is not the primary problem it is the aftermath of some other problem. The primary problems might include certain medical conditions and medicines. Primary insomnia is caused by life changes like long-lasting stress, emotional stress, or depression.

Insomnia can also be caused by staying close to a screen. Reports say that using your laptop or phone before bedtime is a major cause of insomnia for those who use their phone for 30 to 45 minutes before sleeping have a risk of poor sleep quality which in long run can lead to acute insomnia

Insomnia becomes a great problem because as it causes a lack of energy and daytime sleepiness/fatigue. You may experience problems with paying attention, remembering, and focusing on tasks. It also has psychological problems like feeling anxious, depressed, or irritated. These hold you back from performing your best. Other serious problems include feeling drowsy while doing deadly tasks like driving.

Poor sleeping habits are linked to obesity, diabetes, and a high risk of heart disease. Lack of sleep may cause poor logical reasoning and reduce memory capabilities to learn and grasp new things.  That is why treating insomnia is very important for a better life and better health overall.

Tips for tackling insomnia are:

  • Plan your sleep- this means making a proper sleep schedule on what time to sleep and what time to get up.
  • Exercise- heavy-duty exercise is the best. This is the best as you get more tired and get proper sleep, but exercise should not be done within 3 hours of sleeping.
  • Limit the intake of caffeine, nicotine, and alcohol-all these provide huge amounts of energy which greatly impacts sleep
  • Make changes in your room-your room should be cold, dark, and as quiet as possible.
  •  Minimize the use of technology -switch off your phone, laptop, or any other electronic screens 40 minutes before sleeping for a calm and peaceful sleep


  • Women: Hormonal shifts during the menstrual cycle and during menopause may cause insomnia. Night sweats and hot flashes often disturb sleep during menopause. Insomnia is also a common difficulty during pregnancy.
  • People with physical or mental health conditions: Due to changes and issues that affect physical and mental health disrupt sleep patterns.
  • People over 60: Due to changes in the sleep cycle and health problems insomnia tends to increase with age.
  • People under a lot of stress: Anxiety-filled times and events may cause temporary insomnia. 

Insomnia is not a minor nuisance or a small inconvenience. It is a very real sleep disorder, and it can be treated with the help of professionals. If you believe you have insomnia then try consulting an online therapist, they can help you explore the possible causes and try to develop an appropriate and safe treatment plan based on your healthcare needs.


Riemann, D., Krone, L.B., Wulff, K. and Nissen, C., 2020. Sleep, insomnia, and depression. Neuropsychopharmacology, 45(1), pp.74-89.


Hertenstein, Elisabeth, Bernd Feige, Tabea Gmeiner, Christian Kienzler, Kai Spiegelhalder, Anna Johann, Markus Jansson-Fröjmark et al. "Insomnia as a predictor of mental disorders: A systematic review and meta-analysis." Sleep medicine reviews 43 (2019): 96-105.



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