Getting a solid, good night’s sleep is one of those things that’s easier said than done. Insomnia affects so many people, of all ages and socio-economic backgrounds. For some, the difficulty lies in falling asleep, while others struggle with staying asleep throughout the night. Either way, both lead to a variety of problems like low energy, mood swings, and poor concentration. However, it doesn’t have to be like this. If you suffer from insomnia, try the following techniques.

How to Fight Insomnia

1. Turn Your Bedroom into a Sanctuary

When you feel serene in your bedroom, you’re more likely to get a better night’s rest. Start with the bed and upgrade your pillows, sheets, and even the mattress itself if necessary. If your bed is already comfortable, move onto the room. Messy spaces can make a person feel anxious, so declutter and tidy things up where you can. Furthermore, don’t use your bed to work on your laptop, play games, or watch TV, for it should be dedicated to sleep.

2. Minimize Stimulants

A few hours before you get in bed, cut out things like caffeine and nicotine. If your insomnia is particularly severe, you may want to reduce your overall intake of stimulants. To prevent symptoms of withdrawal, wean yourself off of these things gradually, and don’t go cold turkey. The blue light from your phone, computer, or television can also serve as a stimulant, regardless of the kind of media you’re viewing. Keep these things out of the bedroom.

3. Write Your Worries Down

If you’re always going over your to-do list, regrets, or future fears as you lie in bed, keep a notepad or a journal nearby. Write anything or everything that’s running through your mind before you sleep. It can be as basic as a checklist or a more detailed free write. The goal is just to get them on paper. Doing so tells your brain that you’re taking steps to deal with your struggles.

If you’re already doing these things but still suffering from insomnia, contact Peggy Sealfon-Stonewater Studio. Trained and certified in both Western and Eastern healing modalities, this personal development coach specializes in anxiety relief, stress reduction, and managing productivity; helping clients achieve better sleep is essential to all of these things. She offers more tips regarding sleep improvement online, but if you’d like to work with her directly, call (239) 821-2266. She works all over the country, so don’t hesitate to get in touch. To learn more about her philosophy and methods, visit her website.