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  Insomnia can be mentally painful. Having not slept throughout the night can affect your mood and sap your energy. About 30% of the general population complains of insomnia or related problems. According to Joyce Epelboim, MD, FACP, a physician at the Penn Sleep Center, “The most common symptoms of insomnia include difficulty falling asleep, waking up during the night, waking up too early, daytime tiredness, difficulty focusing, irritability, depression, and anxiety.”
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Below I highlight six scientific and proven tips that can help you conquer insomnia:
  • Set A Sleep Schedule And Stick To It

Having a routine sleep culture can help you overcome insomnia. Studies have shown that people who wake up and go to bed at the same, every day, usually have a healthy sleep. If you want to enjoy a good night’s rest, you have to follow a sleep routine daily. Having a routine sleeping culture helps your body get acclimatized to a specific time and hour and thus makes it easier for you to sleep. Sticking to a schedule will make you more alert if you spend uniformed specific hours sleeping daily. Finally, Dr. Epelboim asserts, “It’s also impossible to ‘catch up on sleep, so sleeping extra hours on the weekends will only make it more difficult to get back into your routine come Monday morning.”
  • Avoid Caffeine After 2 P.M

Taking caffeine is not bad. It gives energy, especially at midday. While it helps in boosting your energy, experts have warned about its negative implications for healthy sleeping. Taking a huge dose of caffeine in the course of your midday work can hinder your ability to fall asleep later in the evening. “Caffeine has a half-life of six hours, meaning that six hours after your last sip of soda, coffee, or tea, half the caffeine is still in your body,” adds Dr. Epelboim.  
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Caffeine can also lead to a vicious cycle of poor night sleep. For a more natural energizer, experts have offered solutions like whole gains and more proteins. Going for walks, drinking more water, and eating your dinner early between 6 and 7 PM can help you overcome insomnia.
  • Avoid Alcohol Three Hours Before Bed

Despite the popular opinions that alcohol helps in feeling drowsy and falling asleep faster, experts have warned that it worsens sleeping disorders like insomnia. Experts assert that alcohol blocks REM sleep, which is considered the most restorative type of sleep. With less REM sleep, you’re more likely to wake up feeling groggy and unfocused. Furthermore, Dr. Epelboim adds, “Alcohol causes your whole body to relax, including the muscles in your throat – which makes you more prone to snoring and sleep apnea.”
  • Check Your Medications

There are medical remedies that can help you overcome insomnia. Visiting your doctor to recommend the right dosage that addresses your problem is the right way to go.
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Dr. Epelboim states, “For example, some medications, like those used to treat high blood pressure and asthma, can cause insomnia
  • Exercise Earlier In The Day

Getting active during the day can help reduce the stress hormones that often keep us awake at night. Hence, it is recommended that you engage in regular exercise during the day, which stimulates deeper, more restful sleep. 
  • Reserve Your Bedroom For Sleeping And Sex

To overcome insomnia, you have to reserve your bedroom for only sleeping and sex purposes. Many make the mistake of transforming their rooms into workplaces. This is counterproductive if you want to enjoy good sleep. Therefore, it is bad to do your work with your laptop on the bed or watch TV in bed. These activities can distract your brain and affect your psyche from seeing your bedroom as a place to get night rest. “This means you should keep your computers, iPods, and cell phones out of your bedroom too – they create distractions and act as stressors at the end of the day,” says Dr. Epelboim. Featured Image Source:
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This article was first published on 26th May 2022


Nnaemeka is an academic scholar with a degree in History and International Studies from the University of Nigeria, Nsukka. He is also a creative writer, content creator, storyteller, and social analyst.

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