Tips To Beating Insomnia

How To Put Your Insomnia To Bed

The best remedies for those sleepless nights full of tossing and turning.


I've always considered myself a night owl, but only in recent years did I begin to suffer from insomnia.

I spend all day being really tired, and around 10 p.m., I get a huge of burst of energy that keeps me awake until 2 a.m. – 3 a.m. It's not that I'm not trying to fall asleep; I toss and turn in my bed for hours. But I have a difficult time telling my brain to shut off for the night. And when I did finally get to sleep, I wouldn't sleep well. Any noise would wake me up and I wouldn't fall into deep sleep until right before I had to wake up.

I've heard all the typical "don't use your phone," "don't spend any time in your bed besides to sleep," "don't drink water an hour before bed" BS advice, and those things only really work for some people. Sometimes insomnia isn't about changing your normal habits, but rather finding other habits that help you get to sleep. Over the last year and a half, I've found ways to combat my insomnia and get some good nights of sleep.

1. Essential oils are your best friend

I know a lot of people poke fun at the idea of essential oils, and they aren't miracle cure-all that will save you from any ailment or issue, but they will help you fall asleep. I have an essential oil defuser, and it's done wonders for me. Scents like lavender, chamomile, peppermint, rosemary and more help your body to relax and release endorphins that will help you get to sleep faster. Also, once using essential oils becomes a common habit, your mind will associate the smell of your oils with falling asleep, and it'll signal to your body it's time to fall asleep faster than before.

2. Sleep spray

If buying a defuser and all the oils sounds a little too complicated for you, there are pillow sprays to help you fall asleep, which is a lot easier to use. I received a sample of "It Works" pillow spray in my birchbox last month, and it's become my favorite thing ever. I spray a few spritzes on my pillow, and I can feel myself relax and become more ready for bed.

3. Reading a book (or something else)

Reading is a great way to focus your mind on one task so it's able to recognize you're body is tired and ready for sleep. This is why, for me, the advice of staying off your phone isn't always helpful to everyone. Most nights I fall asleep reading tweets or blog posts on my phone because it helps my mind focus on one idea, one task, one thought, so it's not racing and preventing me from falling asleep. (And when I have really bad insomnia, I sometimes read my class textbooks to fall asleep even faster).

4. ASMR is fantastic

ASMR is short for autonomous sensory meridian response, and it's basically the reaction your body has to certain sounds and movements. If you've ever gotten chills when someone whispers in your ear, that's what ASMR targets. There are big misconceptions about ASMR, but it's great for helping your mind and body relax to get you to sleep. When I can't sleep, this is the number one thing that helps me get to sleep. When I went through my really bad bought of insomnia, I could only fall asleep listening to ASMR videos on Youtube.

5. Sleep machine

If ASMR is a little much for you, a normal, noise-making sleep machine will do the trick as well. You can download an APP on your phone that makes white noise for you to fall asleep to, or you could buy a real live sleep machine. It's continuous, calming noise helps you to relax. And since it drowns out noise, it'll help you stay asleep as well.

6. Make it dark

I cannot sleep with any light around me at all. Hall lights, night lights, even when the moon is too bright through my window. I can't fall asleep or stay asleep. People who like to wake up to the sun? I can't relate. I have blinds and shades on my windows, and I live for room-darkening shades. I also sleep with a sleep mask. I can't fall asleep without it. When I crash on a friend's couch for a night, I even put the blanket or pillow over my face to drown out the light. Complete darkness helps me get to sleep faster and get a deeper sleep.

7. Body pillows are the BEST

Two years ago, I asked for a body pillow for Christmas, and it's the best gift I've ever received. (Technically, it's called a "pregnancy pillow," but you don't need to be pregnant to enjoy it!) I love being able to wrap my entire body around the pillow when I sleep. I grew up sleeping with a teddy bear, so now I need something to grasp when I sleep. I also love sleeping with one leg bent, one leg straight, so using a body pillow make me feel as comfy as possible. When I'm cozy with my pillow, it's hard to be restless or to toss and turn too much.

8. Write in a journal

Journaling is great for clearing your mind, so it removes any stress or bad thoughts before you're ready to wind down for the night. Journaling is great for compartmentalizing and getting thoughts out of your brain and onto paper. This will help your brain settle down and get to sleep quicker.

9. Melatonin

If all else fails, there is nothing wrong with taking some melatonin to get to sleep. On nights I really can't settle down, I'll take some melatonin, put on my sleep mask, and wait to feel a little sleepier. This isn't something you can do every single night to fall asleep, but when all else fails, this is a perfectly viable way to help your mind settle down and signal it's time for some beauty rest.

Editor's note: The views expressed in this article are not intended to replace professional medical advice, diagnosis, or treatment.

Popular Right Now

A list Of 15 Inspiring Words That Mean So Much

A single word can mean a lot.

Positivity is so important in life. A lot of times we always go to quotes for empowerment but I have realized that just one word can be just as powerful. Here is a list of inspiring words.

1. Worthy

Realizing your self-worth is important. Self-worth can really make or break a persons personality. Always know that you are worthy of respect. And also, never compare yourself to others.

2. Courage

Be courageous in life. Life has so many opportunities so do not be scared to grasp any opportunity that comes your way. You have the ability to do anything you have your heart and mind set to do, even the things that frighten you.

3. Enough

When you are feeling down and feeling that nothing you do is ever good enough, know that you are more than enough. And yes there is always room for improvement but when it comes to my self-worth I always have to remind myself that I am enough.

4. Blessed

Be thankful. A lot of times we forget how blessed we are. We focus so much on stress and the bad things that are going on in our lives that we tend to forget all of the beautiful things we have in life.

5. Focus

Focus on your goals, focus on positive things, and focus on the ones you love. Do not focus on things that will keep you from not reaching your goals and people that do not have good intentions for your life.

6. Laugh

Laughing is one of the best forms of medicine. Life is truly better with laughter.

7. Warrior

Through the good and the bad you are a warrior. Be strong, soldier.

8. Seek

Seek new things. Allow yourself to grow in life. Do not just be stuck.

9. Faith

During the bad times, no matter the circumstances, have faith that everything will be all right.

10. Live

Start living because life is honestly way too short. Live life the way you want to live. Do not let anyone try to control you.

11. Enjoy

Enjoy everything that life has to offer. Enjoy even the littlest of things because, as I said before, life is short. And plus, there is no time to live life with regrets.

12. Believe

Believe in yourself and never stop. Believing in yourself brings so many blessings and opportunities in your life.

13. Serendipity

A lot of times we look for things to fill an empty void that we have. Usually what we are looking for comes when we are not looking at all. Your serendipity will come.

14. Create

Share your ideas with the world. Creativity brings change to your life. However you chose to use your creativity do not be scared to show your intelligence, talent, and passion.

15. Love

The world is already full of so much hate, so love unconditionally with all your heart.

Cover Image Credit: Tanveer Naseer

Related Content

Connect with a generation
of new voices.

We are students, thinkers, influencers, and communities sharing our ideas with the world. Join our platform to create and discover content that actually matters to you.

Learn more Start Creating

Better Not Bitter

"Let your past make you better, not bitter."


After completing my junior year at Iowa State, I have found myself reflecting on a lot of the experiences and people who have helped me get to the point I am at today. Family obviously comes to mind, followed by my friends, my sorority sisters, my boyfriend, my professors, and my mentors. I am able to contribute a lot of my success to their support and compassion that they have shown me throughout my past three years. I am also able to contribute my success to the woman I have grown to be and to the woman I have always wanted to be. You see, three years ago, the woman I was was buried in a toxic relationship that didn't allow me to flourish into the woman I was striving to be.

Let me take a step back, this article is not meant to bash the person who it is about. In fact, it's more of a thank you. Because you see, without him letting go of me, I would have never taken the leaps and bounds out of my comfort zone to become the woman I am so damn proud to be today. This is also not meant to say that I am I glad I was in such a toxic relationship, it was honestly so terrible that I wouldn't wish it upon anyone but I am in fact, thankful. I learned more from that relationship that I have in anything else in my life.

First, I learned to be a fighter, and not in a bad way. I learned to stand up for myself and what I believe in. I have become vocal about my passions and stand up for people when they are treated wrong. I no longer let people walk all over me, but rather I stand my ground firmly and confidently. Thank you.

Second, I learned to be fierce. Fierce in love, kindness, compassion, and willpower. I believe in my abilities and the things I am able to accomplish if I set my mind to something. I have learned that in being fierce, there is absolutely no time to doubt myself which has worked greatly in my favor. I learned that demanding respect in all relationships I have formed has been about me making the decision to make myself a priority and learning to never settle for any less than I deserve, ever again. Thank you.

Third, I learned compassion. I learned to be kind to the other woman, and mostly, to the person who chose to hurt me. It took everything in me to remain kind while I was being hurt, but I am so thankful that I stayed true to the values and morals I was raised on. I have carried this with me throughout the past three years by choosing to show compassion to all people around me, and looking deeper into the reasons behind the actions and decisions that people make. Often times there is something going on behind closed doors and because of that, it is important to always, always radiate kindness. Thank you.

I wanted to extend my gratitude to the person who hurt me because if you hadn't, I wouldn't be the badass, boss girl, powerful woman that I am today. I am confident, smart, loving, and fully capable of giving and receiving the kindest, most sincere kind of love. My life has changed for the better, and I wouldn't change a single thing. I wish you the best, because let me tell ya, it feels great.

By the way, if you ever feel like you deserve better than what you're receiving in a relationship, trust your gut & walk the hell away. It's worth it.

Related Content

Facebook Comments