By Victoria Q
Insomnia is a very common sleep disorder that many of us have. Research found that 36% of UK adults struggle to get to sleep at least on a weekly basis, almost 1 in 5 have trouble asleep every single night and nearly half of the UK have trouble falling asleep at least once a month. That’s crazy, right? But, trust me, you can get through it because I’ve been through all of this too.
Let me tell you a little story about myself. I’ve got ill for quite bad in the past, that I had to take medication more than 20 tablets every single day. Sometimes I suffered from gastritis for having too much medication. And the illness caused me to suffer from insomnia too. I was having difficulty in falling asleep, hard to stay asleep, feeling sluggish and lethargic all the time. Hence, the doctor gave me a prescription for sleeping pills, which actually come with tons of side effects that affected my daily activities such as lightheadedness, nausea, drowsiness, daytime memory and performance problems, and I have to avoid driving at all costs. I was once driving back home after work and almost had an accident due to drowsiness.
To make a long story short, I’ve tried all the methods that I can find on the internet to help me in falling asleep without taking sleeping pills. And I’ll list the most effective methods in this essay, and who knows, it might help you too.
1. Put On Songs When Sleeping
I especially recommend the sound of the bumblebees buzzing, mockingbirds singing, bullfrogs croaking, crickets chirping, ocean waves, and the rain pitter-patter. Natural sounds are constant noises of a pleasant pitch that can help relax your brain. Your brain interprets them as non-threatening noises, which lower your stress levels and help you become more relaxed for sleep. If you’re not a big fan of nature sounds, relaxing, calming and soothing slow songs can do the same effect. Play a song that can last for at least 3 hours long so that you don’t have to keep playing afterwards.
2. Journal Out What’s in Your Mind
Take a few minutes to sit down quietly, undistracted and write down what’s in your mind by the end of the day. You don’t have to write an essay long. Keep it short even just a sentence of “I had a huge plate of tacos today’s lunch.” “My sister took my clothes without asking.” “Dinner was a failure.” It can be random things, important things, or anything that’s running wild in your mind. If you’re stressing out about all the works that you have to get done tomorrow, write down a to-do list and organize them according to their priorities. And the next day, get the big tasks done before the small.
3. Cozy Room Environment
You must have seen plenty of times in the movie especially seasonal movies like Halloween or Christmas movies. They decorated their rooms with soft pillows, fluffy throw blankets and string lights around the wall and headboard. And when it comes to the night, they’ll turn off the lights in the house leaving only some side lamps and scented candles. This can set a cozy and inviting tone that can help relax your mind. Also, keep your room approximately 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for the most comfortable sleep.
4. Use Essential Oils
Essential oils are natural oils that are extracted from plants. Essential oils are well known for their calming and relaxing effects when used for aromatherapy, which involves inhaling essential oil scents. Research shows that because smell affects sleep, incorporating certain essential oils into your bedtime routine may help sleep better. Different essential oils provide different benefits. Also, it depends on how you like the essential oil scents. For example, I prefer rose scent to lavender scent even though lavender is popular for its calming effect and promote better sleep. So, takes time to really discover which scent is suitable for you.
Have you got any experience in overcoming insomnia? And what methods did you use?
I’d love to hear your story in the comment’s section below!
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