As someone who has had a lifelong struggle with Insomnia, let me tell you, these 9 tips for Insomnia are basically daily lifesavers for me!
I know from experience that insomnia tends to show up or get worse whenever we’re dealing with other mental health issues as well.
And sometimes that can make it feel overwhelming to even know where to start.
But getting enough sleep really is such an important part of staying healthy, both physically and mentally!
And the best part about these tips is that the majority of them don’t cost anything, and can easily be done right now.
That way you can start sleeping better right away!
Note: You won’t find “don’t use electronics in the evening” on this list because I know you’ve already heard that a million times.
And let’s be honest, sometimes that’s just not possible!
For me personally, the only time I can get work done is after my toddler is asleep.
We read on our electronics, we write on them.
Of course if you can do it then by all means go ahead!
Otherwise try to use the blue light filters whenever possible, or invest in a pair of blue light glasses to wear when you use screens before bed.
1. Open a window
Opening a window or two in your bedroom at night will bring in some fresh air, which can help clear out toxins in the room, and increase oxygen levels!
Both of which may help to improve the quality of your sleep.
Another idea that may be helpful if you live in an area that doesn’t have great outdoor air quality or that may have too much noise to leave a window open at night is to invest in some houseplants!
Studies have shown that certain plants can not only increase the levels of oxygen in your home but also help to clean toxins from the air!
Spider plant, lady palm, and peace lily are just a few of the popular indoor plants proven to help filter the air.
2. Meditate
Meditating before bed is a great way to calm and clear your racing mind.
There are so many different types of mediation that you can try, so if you feel like it might not be for you, maybe try a few different kinds of meditation before writing it off.
You can do it on your own by just focusing on your breathing and gently clearing your mind.
Or there are guided meditations that you can try as well!
My new favorite is actually the headspace app!
I’ve been using it everyday to help me make meditating regularly a habit.
I’ve found that it not only helps me fall asleep quicker, but it also helps me to be more patient as a parent, and improves my focus and mental clarity!
3. Use lavender
You may have heard this one before, but it really does work!
Try diffusing some lavender essential oil in a diffuser in your bedroom.
You can start it a couple hours before you actually go to bed to help you start to relax.
You can also put a few drops of lavender essential oil on you pillows (I always put mine underneath the pillowcases just in case it might stain)
Or you can get fancy and buy a lavender pillow spray!
Just make sure it has real essential oils in it!
4. Listen to a podcast
If you’ve never looked up podcasts for sleep before, let me tell you!
There are SO many out there these days, it’s amazing!
Everything from rain sounds, to meditations, to my personal favorite…story telling!
There are multiple podcasts out there for that too, but Nothing Much Happens is the absolute best one I’ve found!
The author narrates simple and cozy stories where as the name suggests, nothing much happens!
Just enough lovely, feel-good details to help you drift off to sleep, without anything intense enough to keep you awake listening. I recommend this one to everyone I know who struggles with sleep!
5. Get a weighted blanket
This is one of those fads that really does live up to the hype…
Do you remember when you were little and your parents would wrap you up in a sort of blanket burrito as they tucked you in? Yep, that’s pretty much what sleeping with a weighted blanket is like.
Or another way to describe it would be a big warm blanket hug, haha!
Either way, my weighted blanket has made a world of difference not only in how quickly I fall asleep, but how well I stay asleep!
There are a variety of different weights out there, so you’ll have to find which one works best for you.
To start off with, most places recommend getting one that’s equal to 10% of your body weight.
6. Start journaling
A big part of why we struggle to fall sleep can simply be that we have too much on our minds.
Try journaling before you go to bed at night to let go of any lingering stress or thoughts from the day.
Journaling is a great habit for your overall mental health as well, so you might find it improving more than just your sleep!
7. Invest in better pillows
One thing I got recently that has really improved my sleep was a body pillow!
I know a lot of other people who struggle with sleep that swear by them too!
Try finding which position you sleep the best in, and then get whatever pillows will help keep you as comfy in that position as possible!
You can try neck pillows, knee pillows, pillows made specifically for side, back, or stomach sleepers, or even just replacing your regular pillows with better quality ones.
8. Write a to-do list
If you’ve tried journaling and still find it impossible to clear your mind enough to fall asleep, try writing a to-do list for the next day!
This way you can relax knowing that you won’t forget anything important as you sleep.
I know some people prefer to write their to-do lists in the morning, but I find that in the evenings I always inevitably start thinking about (and usually worrying about) what I need to get done the next day.
So this one is a must for me!
9. Lower the temperature
And last on our list of tips for insomnia, at number 9 is: lower the temperature in your room at night!
Most sources seem to agree that keeping your room around 65 degrees fahrenheit is ideal for better sleep.
But this can apparently vary by a few degrees from person to person!
Just keep in mind that keeping your room either too warm or too cold at night can really affect the quality of your sleep.
There are lots of simple ways we can improve our sleep quality, and I hope these 9 tips for insomnia really help you start getting a better night’s rest asap!
If you’re looking for other helpful tips on mental health be sure to check out these posts:
- How to Clean Your House When You’re Depressed
- 11 Self Care Ideas for Anxiety
- Dollar Store DIY – Daily Affirmations Jar (Plus FREE Printable Labels!)
Do you have any tips or tricks that help you to sleep better at night?
I’d love to hear about them in the comments section below!
