How to Beat Insomnia and Get the Best Sleep You Ever Had

Publish date

Aug 1, 2021

Post Author

Healthy U Behavioral Health


One of the worst feelings is lying on your back in the middle of the night or tossing and turning because you can’t sleep. This feeling could impact your daily tasks and make it hard to stay focused throughout the day. All of these symptoms could be the result of insomnia. 

How Insomnia Impacts Your Health

Insomnia can be triggered by environmental, physiological, or psychological factors like stress or depression. Roughly 70 million people are suffering from some form of chronic sleeping problem. These numbers show how common sleeping issues are amongst the general population. 

Although View, that does not mean it doesn’t come with serious consequences. The lack of sleep can drain your energy, impair your judgment, and impact all other areas of your life. Insomnia is linked to more than just feeling sleepy at work. It can play a part in diseases like diabetes, depression, heart disease, and obesity. 

Are You Getting Enough Sleep?

When considering how much sleep you need, there are a few questions you should ask yourself:

  • Are you productive, healthy, and happy with seven hours of sleep, or do you feel like you need more hours?
  • Do you have co-occurring health issues? 
  • Are you at higher risk for any disease?
  • Do you regularly burn a lot of energy? 
  • Do you frequently play sports, or do you have a job with a lot of physical labor?
  • Do your daily activities require alertness to do them safely? Do you drive every day or operate heavy machinery? Do you ever feel sleepy when doing these activities?
  • Are you currently experiencing or do you have a history of sleeping problems?
  • Do you depend on caffeine to get you through the day?
  • When you have an open schedule, do you sleep more than you do on a typical workday?

Signs and Causes of Insomnia

While insomnia can be the primary issue, it can also co-occur with other conditions. If your insomnia is chronic, it could result from stress, life events, or particular habits that disrupt your sleep. Concerns about work, school, health, finances, and even family can cause someone to lose sleep for long periods. If you are a frequent traveler, work can throw off your sleep schedule. 

Sleep issues affect not only your actual sleep schedule but also your metabolism and body temperature. You can do things that will assist you in getting more sleep in the short term, but treating the underlying cause can more permanently resolve your sleep issue. Some of the sure signs of insomnia include: 

  • Not being able to sleep at night
  • Waking up in the middle of the night
  • Waking up too early
  • Feeling like you didn’t sleep enough 
  • Feeling sleepy or tired during the day
  • Experiencing irritability, depression, or anxiety
  • Having difficulty paying attention, focusing on tasks, or remembering
  • Making errors at home or work
  • Constantly worrying about going to sleep

How Can You Get the Right Amount of Sleep?

Doctors recommended that the average adult gets seven to nine hours of sleep a night. Babies and small children need more sleep to enable growth throughout their development, and anyone over the age of 65 should be getting at least seven to eight hours per night. 

Knowing this information is the first step to ensuring that you are getting the right amount of sleep. Your activity levels and overall health will also directly reflect how much sleep your body needs. 

Many strategies can help you get the right amount of sleep, and as long as you find out what works best for you, then the change shouldn’t be too overwhelming. Here are a few strategies you can use to help you relax.

  • Find ways to make your bedroom more relaxing
  • Stick to a sleep schedule
  • Create a bedtime routine
  • Develop daily habits that encourage sleep

Playing relaxing music, getting quality pillows, using soothing scents, and utilizing warm lighting can set the tone for you each night before bed, ensuring that you get some good sleep. 

The Importance of a Bedtime Routine

Although mood-setting is important, a lot of what helps you sleep happens before you get home. No matter where you’re sleeping, having a consistent sleeping schedule that your body can get used to is crucial for your sleeping habits. 

You can start by disconnecting from all technology and winding down 30 minutes earlier each night. Once your body gets used to a schedule, you won’t find yourself tossing and turning in the middle of the night. 

Many people with successful businesses have a set routine that they follow day in and day out. This rigid type of schedule keeps people consistent and helps with accountability. If you create a routine that you can follow at the end of each night, you could find yourself getting the best sleep of your life.  

The amount of sleep you get on a nightly basis can deeply impact your life. Although sleep can weigh you down physically, it can also take a significant toll on the functions of your brain. Everything from work, family, and hobbies can be adversely impacted when you only get a few hours of sleep. There are many cases where a lack of sleep can cause or be a symptom of disorders like depression and anxiety. Insomnia can also heighten several other pre-existing issues like bipolar disorder or post-traumatic stress disorder (PTSD). Sleep is the most important source of energy for the human body. If you feel like insomnia has negatively affected your mental or physical health, our professionals are waiting to help. HealthyU has top-tier professionals who can assist you with depression, post-traumatic stress, or even struggling relationships. Contact us today at (619) 542-9542 for information and how to overcome insomnia