Every few months, I get insomnia. It's mild, and I do eventually sleep, but usually in the early hours of the morning. Sometimes I can't sleep past a certain number of hours, even if I’m exhausted. Of course, this week I suffered from a bout of insomnia. Sometimes it's physical for me, but this time, it was mental. My brain would not shut off. It wanted to keep going. Keep reading. Keep playing Candy Crush Saga (even though that game is annoyingly redundant and always irritates me). I could not fall sleep until after 3 a.m. any day this week and couldn't stay asleep for more than a few hours. As such, I've been exhausted and irritable.
Last night was the first break in my insomnia. Even though I was unable to sleep until 4 a.m., my brain was actually tired and allowed me to stay asleep until 2 p.m. (thank God for winter breaks). Still, I cannot pay back my sleep debt in one day, and I'm exhausted. All I want to do is curl up on the couch with "The Private Life of Sherlock Holmes" or "The Little Vampire" and my cat. Instead, I am writing this so that all of you fellow mild, intermittent insomniacs can have a few tricks up your sleeve for the next time your personal sandman is on Red Bull.
Begin winding down at least two hours before you want to be asleep.
Get away from the television and your phone, because studies have shown that the light in screens can mess with your sleeping patterns. Take some time to read a book. If you're a fan of being touched and have a significant other or a nice friend, ask them to rub your shoulders. This should help relax you, which is the first step in getting a good night’s sleep.
If your mind will not shut down at night, tire it out.
Play Sudoku during your two hours of down time. Read a challenging book. (I find that "The Sound and the Fury" by William Faulkner is good for this. That said, Faulkner is not everyone’s cup of tea. If you don't like him, I suggest Ernest Hemingway or Joseph Conrad.)
If the thoughts are a bit more complicated or personal than that, try journaling. Write down everything that happened to you that day and how you feel about it. If the thoughts are out of your head, they will not be buzzing around anymore.
Give up caffeine for the duration of your insomnia.
This one is probably the most difficult to achieve. Many people love coffee and energy drinks, and require them to get through their day. However, they could be having a negative impact on your ability to go to sleep at night.
If you can't give up caffeine entirely, my advice is to have your morning cup of coffee if you need it, but switch to decaf in the afternoon and have a lovely herbal tea in the evening. My favorite herbal tea is lemon and ginger, and it's good for relaxation, anxiety, and nausea.
Develop a sleeping pattern and stick to it.
This has always been the most difficult one for me to follow, but it really does work. If your body is used to going to bed at a certain time, then it will adjust its natural rhythm accordingly. I think that's partially because body temperature drops when you sleep. If you are always asleep by a certain time, your body will naturally drop its temperature then, creating a natural sedative (there's more on this in the link I have included at the bottom.)
Talk to your doctor.
If your insomnia, however mild, is consistently disrupting your life, you should ask your doctor for advice. Your doctor can look more closely at your sleeping habits and determine what course of action will most help you. Remember, the Internet is a valuable tool, but most of the time you're only getting generalized advice, or tips that help other people. For example, I based this article entirely upon things that have worked on my insomnia, so they may or may not help you. Your doctor, however, can come up with advice unique to your case.
For more information on the treatment of insomnia, click here.
