How You Can Treat Insomnia Yourself

Signs You May Have Insomnia

You might be experiencing insomnia if you regularly:

• Struggle to fall asleep
• Wake up multiple times throughout the night
• Lie awake for long periods
• Wake up early and can’t return to sleep
• Feel tired upon waking
• Find it hard to nap during the day despite fatigue
• Feel fatigued and irritable during the day
• Have trouble concentrating due to tiredness

Insomnia that lasts less than three months is known as short-term insomnia, while insomnia persisting for three months or longer is considered long-term insomnia.

Sleep Needs

Everyone’s sleep requirements vary. On average:

• Adults: 7 to 9 hours
• Children: 9 to 13 hours
• Toddlers and babies: 12 to 17 hours

If you’re consistently tired during the day, you may not be getting enough sleep.

Common Causes of Insomnia

Some of the most frequent causes include:

• Stress, anxiety, or depression
• Noise disturbances
• An uncomfortable room temperature
• Poor quality bedding
• Substances like alcohol, caffeine, or nicotine
• Illegal drugs (e.g., cocaine, ecstasy)
• Jet lag
• Shift work

Self-Treatment for Insomnia

You can often alleviate insomnia by modifying your sleep habits.

Do:

• Go to bed and wake up at the same time every day.
• Relax for at least an hour before bed; consider taking a bath or reading.
• Ensure your bedroom is dark and quiet; use curtains, blinds, eye masks, or earplugs as needed.
• Exercise regularly during the day.
• Choose comfortable bedding.

Don’t:

• Avoid smoking or consuming alcohol, tea, or coffee at least six hours before bedtime.
• Refrain from large meals late at night.
• Skip exercising at least four hours before sleep.
• Don’t use screens (TV, smartphones) right before bed, as blue light can disrupt sleep.
• Avoid napping during the day.
• Don’t drive when you feel drowsy.
• Resist the temptation to sleep in after a bad night; stick to your regular sleep schedule instead.