Insomnia is a common condition that affects the quality of one’s sleep. Most commonly, it refers to the inability to fall asleep at night, but it can also cause you to wake up form a sleep prematurely. Insomnia can be triggered by multiple factors, such as stress, lifestyle habits and sleeping conditions. As a result, those suffering from insomnia will experience a lack of energy during the day, mood swings and lower work performance. More serious side effects of insomnia include the risk of anxiety disorder, depression, high blood pressure and a poorly functioning immune system. So its natural you will want to try anything to help with overcoming insomnia.

So, what can you do to overcome this debilitating condition? Here are three techniques for overcoming insomnia that you can put into practice to give yourself the best chance of a quality night’s sleep.

Technique #1: Create a Bedtime Routine

Routine will always benefit your sleep. For a start, give yourself a rough time to go to sleep and stick to it. The next step is to then stay away from electronic devices and refrain from eating in the 2-hour window before falling asleep. Both changes will allow your brain and body to stay relaxed ahead of a good night’s sleep.

Finally, incorporate something calming into your pre-bedtime routine. This could be as simple as reading a book, listening to soothing music or giving meditation a try. Keep away from caffeine, nicotine and alcohol in the evenings too if you are on the hunt for the perfect night’s sleep.

Technique #2: Create a setting that you WANT to sleep in

This one sounds simple, but for many it is not a reality. Where you sleep should be an inviting, relaxing space. Somewhere that you are happy to spend the night.

To create a setting that you want to sleep in, it is important to remove any noise or bright lights from your bedroom. Neither will help matters. If required, ear plugs or an eye mask could be worth buying too.

Additionally, invest in a comfortable mattress and bedding if you are able to do so. Sometimes, insomnia can be managed by simply adding an extra element of comfort to the equation.

Technique #3: Stay relaxed

It’s easier said than done, but it works. If you are relaxed when it comes to bedtime, you will increase your likelihood of a good night’s sleep.

If you are suffering from insomnia, it is important to stay active during the day. That could be going to the gym, playing sports, or even just going for a walk. It will help to programme the mind and body into relaxing later in the day.

Later in the day, mindfulness and relaxation techniques can help too. Refrain from looking at work emails near bedtime as this can affect your mood and relaxation.

Is insomnia still affecting you?

Hopefully, the techniques outlined above will help to combat your insomnia and poor sleeping habits. Or, at least improve your sleeping situation. However, if you are still struggling with overcoming insomnia, there is professional help available.

There are sleep specialists on hand through the NHS, plus private healthcare options across the UK. Additionally, there are numerous charities and organisations that specialise in sleep treatment and therapy.

Organisations and charities that can help with insomnia (and have helplines that you can call during the night) include:

• Mind
• The Sleep Charity
• JustAnswer
• Sleep School

Those suffering with insomnia don’t have to suffer alone.