How to Manage Insomnia

You may have read many articles on how to overcome insomnia, but for many, living with it seems to be the only option available. Maximizing your diet to energize yourself, boosting your body through various methods, and trying to optimize the amount of sleep you get are a few ways to cope with living alongside insomnia.

Visit a doctor. It is important to discuss your insomnia with a healthcare professional to rule out any underlying medical causes for your sleep deprivation. Many conditions can mimic insomnia, such as anxiety, depression, hyperthyroidism, Lyme disease, and heart disease.

• Your insomnia could be caused by sleep apnea, a condition common in people who snore. This happens when the muscles at the back of your throat relax too much, narrowing your airway for 10-20 seconds, making it hard to breathe. Your brain will wake you up to help you breathe, causing sleep disturbances throughout the night.
• Ask your doctor to review the medications you are taking, as some drugs may affect sleep. This means informing your doctor about any herbal remedies, alternative medications, or over-the-counter drugs you are using.
• You should also tell your doctor if you are experiencing any pain that prevents you from falling asleep.
• Your doctor might recommend cognitive-behavioral therapy, keeping a sleep diary, or practicing relaxation techniques to improve your sleep.

Avoid or limit daytime naps. While you might feel the urge to take a quick nap during the day, and for many it can be an effective method, napping can backfire for those suffering from insomnia.

• If you absolutely need to nap, limit it to no more than 30 minutes and avoid napping after 3 PM.
• Stick to your regular sleep schedule by going to bed and waking up at the same time every day, even on weekends.

Improve your sleep environment. Many sleep experts recommend that the bed should only be used for sleeping and physical intimacy, so avoid using computers or watching TV in the bedroom.

• Install blackout curtains to ensure the room remains dark at night.
• Keep the room cool. Too much heat will prevent you from getting restful sleep. Studies have shown that wearing a cooling cap at night can help you fall asleep faster and stay asleep longer.
• Use a white noise machine or a fan to block out unwanted external noise and create a more pleasant atmosphere.

Consider taking melatonin or valerian root at night. Both of these supplements are known to help with sleep. Remember not to take them too early before bed (about 30 minutes prior is ideal) or use them for extended periods without consulting your doctor first.

• You should also consult your doctor if you're taking any other medications. Herbal supplements are natural, but they can sometimes interact with other drugs.
• Melatonin is a naturally occurring substance in the body that regulates the sleep-wake cycle, and as we age, melatonin levels tend to decrease, which is why supplements are used. However, there is no conclusive research confirming the long-term safety of these products. You should take 3–5 mg about 30 minutes before bed. Melatonin may interact with blood thinners, immunosuppressants, diabetes medications, and birth control.
• Valerian root is a herb with mild sedative effects. However, it can be addictive. You should take 200–300 mg about 30 minutes before bed. This root can enhance the effects of other sleeping pills as well as alcohol, benzodiazepines, and illicit drugs, and it may interact with prescription medications.

Learn to manage stress-induced insomnia. You need to address stress to return to a normal sleep routine. There are many things you can do to combat stress at night, such as journaling about your stress, developing a pre-bedtime routine, and practicing dynamic relaxation techniques, like progressive muscle relaxation.

Acupuncture. Acupuncture helps reduce stress by regulating hormone levels, and reducing stress means you’ll sleep better. It also aids in the release of melatonin.

• Ear acupuncture can also be effective in helping you fall asleep.

Stay Hydrated. Dehydration can make you feel fatigued because it thickens the blood, forcing your heart to work harder to circulate it, which leads to tiredness.

• Doctors recommend drinking 2 liters of water daily, which is about 8 cups, excluding sugary drinks and coffee. You can also hydrate naturally by eating fruits and vegetables like watermelon, celery, and broccoli.
• You'll know if you're dehydrated when your urine changes from pale yellow and clear (indicating proper hydration) to dark yellow.
• Don’t wait until you feel thirsty to drink. By the time your brain signals thirst, you’re already dehydrated, so it's important to drink water regularly throughout the day to maintain hydration.

Eat Smaller, More Frequent Meals. Consuming a bit of carbohydrates and protein throughout the day can help keep you alert and energized. Additionally, eating every 3–4 hours will prevent low blood sugar, which can cause fatigue.

• Breakfast is a crucial meal to start the day, so never skip it. If you're rushed in the mornings and don’t have time to eat, consider preparing breakfast foods that you can take with you on the go.
• Add more fiber to slow the release of carbs and help prevent tiredness. For example, you could include popcorn, whole wheat tortillas, or whole grain crackers in your main meals and snacks.
• Effective snack ideas include low-fat yogurt with berries and granola (a mix of whole grains), chicken wrapped in whole grain tortillas with greens, or apple slices with a little peanut butter.

Avoid Excessive Coffee Intake. In general, it's best to avoid drinking coffee in the afternoon. If you're living with insomnia, it can be hard to follow this advice, but try to limit your coffee intake to 200–300 mg, or no more than 2 cups of coffee.

• Decaffeinated coffee isn't completely free of caffeine, so don’t be misled.
• Energy drinks aren't a good option either. A typical energy drink contains around 250 mg of caffeine, which may increase your tolerance, meaning you'll need more caffeine over time to feel its effects. They also contain a lot of sugar and don’t provide more energy than regular sodas.

Avoid Alcohol. While alcohol is often present at parties and social gatherings, it’s actually a depressant that can make you feel tired, interfere with your ability to rest at night, and increase the likelihood of waking up during the night.

Exercise Regularly. Engaging in physical activity for at least 30 minutes a day, about 5 hours before bedtime, can significantly improve your sleep quality.

• Boost your energy levels and promote energy production. Exercise enhances mitochondrial activity in cells, providing more energy for oxygen circulation and producing neurotransmitters and endorphins that give you a sense of well-being.
• Performing short bursts of physical activity can help you manage fatigue during work or school. Opt for the stairs instead of the elevator, walk to school instead of taking the bus, or take a 1-minute walk around the office every 30 minutes.

Listen to Upbeat Music. Dance to the rhythm while unloading the dishwasher, or play energetic music at the office if permitted.

Take a Quick Shower. A brief midday shower or even just splashing water on your face can work wonders in rejuvenating your senses and waking you up.

Go for a Walk. Even if you only have a few moments, take a short break to step outside, soak up the sunlight, and breathe in fresh air, which can give you a burst of energy to help you finish your day’s tasks.

Work Smarter, Not Harder. If you notice that insomnia is impacting your work routine, it's essential to eliminate distractions at the office so you can truly focus your energy on your tasks. This includes personal habits that distract you, such as checking Facebook.

• Set clear goals. Whether you're writing a research paper for class or preparing a presentation for work, having smart goals that center around the task will give you more energy when you accomplish them. You should create a specific task list and avoid distractions while working towards these goals.
• Handle mentally demanding tasks when you're most alert, and save easier tasks for when you're feeling fatigued. You can still maintain productivity by handling things like writing letters or emails when you're exhausted.
• If possible, try working while standing. It helps maintain alertness and burns energy.