“Insomnia is a vertiginous lucidity that can convert paradise itself into a place of torture.” ~ Emil Cioran

According to reports, insomnia is a condition that affects many people, and one in three people will experience some form of it in their lifetime. Stress, genes and environmental issues can trigger it. There are pages and pages of how to beat insomnia, ranging from eating specific foods to seeing a sleeping therapist. The bad news is there’s tons of stuff you can try without success. The good news, though, is you don’t have to suffer.

Here are 8 tips to beat insomnia and sleep well again.

1. Routine, routine, routine

This cannot be over-emphasized. It is crucial for one to have a regular routine they stick to, especially when it comes to sleeping patterns. If for example, you work the night shift, this can be a problem, but not an insurmountable one. Try waking up and sleeping at the same time every day, whether it’s at night or during the day. This way you program your body to know when it should be resting. It may take time but it really does work. The key is sticking to the routine and letting nothing (not even Netflix, partying or even reading) mess with that. Goodbye to Jelly Blast before bed.

2. Tire your body

This is important. Physical tiredness can make it easier to beat insomnia and sleep well again. It might not solve the fact that you’ll wake up two hours later but at least when you do fall asleep, your body will rest. That death-like sleep is good for one who’s accustomed to not getting any sleep. Try doing activities that are more physical than mental, for example, cycling, cleaning, and skipping. Being an insomniac, an overactive mind is a major cause for the no-shut eye. Rather two winks than none, I say.

3. De-clutter

In order for your mind not to be so cluttered, it helps for your physical surroundings not to be cluttered. Try spring cleaning, or at the very least, rearranging your room, every week if not every other week. This will help you have a fresh perspective as well as see things differently. Who knows? Maybe your fraught sleeping patterns are a result of the chaos in your living space?

4. Eat healthy

This cannot be stressed enough. “You are what you eat” is a phrase that rings very true. Try and make a note of what you consume before you sleep. Try and stay away from caffeine or things that make you gassy. Stick to fresh fruits and vegetables as well as nuts and fiber-rich whole foods. Water is always very good and more so throughout the day. Stick to water before you sleep. It will help beat insomnia.

5. Exercise

Exercise helps release endorphins which contribute to one’s well-being. Physical exertion can lead to exhaustion which can lead to a good night’s sleep. Not always, but generally. Be careful what time you exercise, though. If you’re hyperactive before you sleep, then sleep will escape you, thus defeating the whole purpose of beating insomnia.

6. Relax

Before you sleep, try and relax. This means no books, no cell phone or other technological devices. Also, no night late chats with your friends/mate/roommate. Lie in bed and feel each part of your body letting go of the day’s stresses. In this way, your mind and body will be at peace. Helloooo, sleep!

7. Beat insomnia with herbal tea or warm milk

When I was at my wit’s end as to what to do with myself, I tried this method. It actually worked. Chamomile tea did not. Each to his own. It was all well and good until I discovered I was in fact, lactose intolerant. Ah, for the good ol’ days of glasses of milk.

8. Breathe

Last, but not least, breathe. Sometimes that’s all one can do when faced with insomnia. Lie down, make sure you’re comfortable and focus on your breathing. Make sure it slows downs and before you know it, you’re asleep. Nightie, night.

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