Counting sheep, taking a bath before bedtime, or having a mug of warm milk are some ways people try to beat insomnia and get better sleep. But sometimes, we all have sleepless nights with wide-open eyes and a brain running like a train. Insomnia affects over 2 million people in Hong Kong due to long working hours and frequent use of electronic devices. That’s more than a quarter of the population! Unfortunately, insomnia is not only a nighttime issue but also a daytime problem. Insomniacs suffer from fatigue, inability to concentrate, and mood disturbances. If you need to be at your best during the day, here are some sleep tips to beat insomnia. Don’t worry, we’ve gathered the top natural ways to make it easier to fall asleep. For example, did you know that even meditating in bed can help with your sleep cycle? We have 9 tips on how to beat insomnia and teach you how to get better sleep.
To combat insomnia, it’s crucial to plan your sleep routine effectively. Begin by avoiding caffeine after mid-afternoon and limit alcohol consumption a few hours before bedtime. Exercise can also impact your sleep; moderate to intense physical activity should be completed at least six hours before you plan to sleep to allow your body to cool down and prepare for rest.
Establishing a consistent sleep and wake schedule is essential. Recall the structured sleep patterns from your youth and consider implementing a similar routine in adulthood. Tailor your sleep schedule to your lifestyle, being realistic about the times that work best for you. For night owls, setting an early bedtime may not be practical; for early risers, plan backward from your desired wake-up time. Consistency, even on weekends, is key to establishing a regular sleep cycle.
Not everyone needs eight hours of sleep. The ‘ideal’ amount varies from person to person. If you wake up refreshed without an alarm at 6 am after going to bed at midnight, then six hours might be your ideal sleep duration. Conversely, if you need more than eight hours to function well the next day, don’t label yourself as lazy; it’s just your personal requirement.
Don’t go to bed too early. Insomnia sufferers often try to go to bed early to get more sleep, but studies show this can be counterproductive. Restricting your time in bed may signal to your body that when you do sleep, it’s because you truly need it.
Create the perfect sleep environment. To fall asleep quickly and stay asleep, consider creating an environment that promotes comfort, drowsiness, and rest. If you find you sleep better away from home, it might be time to invest in a new mattress.
Feeling more refreshed and relaxed after a night at a friend’s or in a hotel suggests that your current bedding may not be providing adequate support or has worn out over time.
Our Hush Mattress is designed to address this issue, offering legendary comfort and lumbar support with its three premium foam layers and thousands of pocket coils. If your pillows are older than six months, it might be time to replace them. Whether you prefer traditional soft and fluffy pillows or memory foam pillows, you can find the perfect match in our range of pillows. Lastly, don’t overlook your sheets and duvet. High-quality cotton bedding provides a balance of breathability, luxurious softness, and insulation. Secondly, maintaining the ideal bedroom temperature is crucial for better sleep. The ideal temperature is 18 degrees Celsius, so adjust your air conditioning or heater accordingly—neither too hot nor too cool. Lastly, reducing light in your bedroom can significantly improve your sleep quality. This includes light from outside, adjacent rooms, or even from your alarm clock and other digital devices.If you don’t have blackout curtains, don’t worry. An eyemask can often work fine to block out extra light.
Lastly, remember to minimize noise. If you live near a road or have neighbors with babies, earplugs may be a good investment to help you sleep a little longer once the sun has risen. Your body needs at least 30 minutes to calm down before being ready to fall asleep. So, it’s important to give yourself that half an hour to wind down. During this time, do activities that relax you, like taking a warm bath, writing a letter, or reading your latest novel. Anything that can calm you before bedtime. Remember that sleep is natural. If you wake up in the night, don’t get anxious. Worrying about lack of sleep, its side-effects, or the reasons behind it will create a spiral of anxiety. If you wake, resist the urge to turn on lights, check your phone, read, or get up. Meditation has been shown to be the most effective way to clear your head and fall back asleep.If you don’t naturally fall asleep within a reasonable amount of time, don’t toss and turn in bed worrying. Just get out of bed.
If you must get up, make sure you undertake an activity that is not stimulating. Now is not the time to check your email. Anything that introduces bright light will stimulate your body to ‘wake up’. So, leave electrical devices like phones, tablets, or laptops alone. Drinking herbal tea or hot water, listening to an audiobook, or taking a warm bath are great options. Not too stimulating and not too bright. If you must turn on the lights, make sure they’re not too bright. Pick up your favorite novel (not nonfiction) or do a little knitting. A small number of people suffer from illnesses that affect sleep more seriously than insomnia and may require medical treatment.Sleepwalking, sleep apnea (inability to breathe while asleep leading to frequent waking), restless leg syndrome, and excessive snoring are all sleep problems. These may be worth excluding by visiting your doctor.
People suffering from anxiety, depression, and chronic pain may also have sleep issues. If self-help techniques don’t work and lack of sleep affects your mood or health, it may be time to see the doctor and get back on track. Beating insomnia requires determination and optimism. Getting better sleep isn’t a luxury but what you deserve after a long day’s work! Put down your phone, follow these tips and hopefully indulge in happy dreams! Stephanie, a certified wellness consultant and co-founder of Hush Home. As a certified health and wellness consultant, Stephanie is on a mission to inspire everyone to live a fuller life by sleeping better. Stephanie designs and leads Hush Home’s sleep workshops for Fortune Global 500 Companies like Citibank, Manulife, and Standard Chartered to boost employee performance and productivity with sleep science.Stephanie is passionate about sleep and wellness. When she’s not catching her 8 hours of sleep, she’s engaged in reading and writing about these topics.
If Stephanie isn’t focusing on sleep, you might find her hiking with her beloved little Pomeranian, named Dookie.