Overcoming Insomnia

Insomnia—it’s the unwelcome visitor that shows up when you need rest the most. That 3am…bing…and you’re awake!

As someone who I know is busy, you likely know the havoc insomnia can wreak on your productivity, decision-making, and mood. While occasional sleepless nights are normal, chronic insomnia can feel like an endless cycle that disrupts both your personal and professional life.

The good news? Some lifestyle adjustments and relaxation techniques, might help you regain control over your sleep patterns and enjoy restful nights.

Obviously if these don’t work and there is still an issue, please see a medical professional as you might be experiencing sleep issues like sleep apnea that needs proper diagnosis. An Organisation such as Fit for Duty can help.

Here are a few simple tips to try!

Set a Consistent Sleep Schedule

The human body craves routine, and it’s not just for kids! The sleep-wake cycle is no exception. Going to bed and waking up at the same time every day (yes, even on weekends) reinforces your circadian rhythm—your internal clock. This rhythm tells your body when it’s time to wind down and when it’s time to wake up, making it easier to fall asleep and wake up naturally.

How to Stick to It: Set an alarm for bedtime rather than just for waking up. Mine gives me a heads up at 9pm! Treat this as non-negotiable, like a meeting with yourself. Gradually adjust your schedule if you need to, but aim for consistency once you find your ideal window.

Create a Bedtime Wind-Down Routine

Not only does a wind-down routine help with racing thoughts and stress, it is also a great hack to your brain. The routine can actually give the signal to your brain that it’s time for sleep. Then your brain gets going and signals to the rest of your body..sleep time!

Some wind down routines include reading a book, meditating, or taking a warm bath. Pro tip though, try and keep this routine screen free. Arghh..hard I know! But it’s worth it!

Practice Relaxation Techniques

Ok so now you know have some tips to get to sleep better, but what if that works and you wake up in the middle of the night lying awake stressed about tomorrow’s agenda, kids or work? Relaxation techniques can be a lifesaver and these days there are some great apps to help too! Practicing progressive muscle relaxation, or deep breathing exercises helps calm the nervous system, making it easier to drift off once again.

One effective method is the “4-7-8” breathing technique: inhale for four seconds, hold for seven, and exhale for eight. This slow breathing can reduce stress, slow the heart rate, and induce a sense of calm.

Another thought, although this might seem contradictory because you do need to reach for your phone. There are some great apps that have been specifically designed with guided sleep meditations, sleep stories, white noise and binaural beats that can all help you drift off. If this does help, my tip is to line up a sleep meditation on the app before you go to sleep. That way, it’s there ready for you. Apps like Insight Timer, Calm, and Breathe..to name a few.

Limit Caffeine and Alcohol

Yes, I can be a downer! As tempting as that late afternoon espresso or post-dinner glass of wine might be, both caffeine and alcohol can interfere with sleep. Caffeine is a known stimulant that can keep you wired long after your last sip. Try some herbal tea instead.

Alcohol, while it might make you feel drowsy, actually disrupts sleep quality and increases the likelihood of waking up during the night.

Light meals are the best meals for sleep

Heavy meals, like those with red meat, are tough for your body to digest. When your body is busy digesting that meal, it will struggle to get you to a good level of sleep. Did you know it takes 4 hours to digest red meat!

So do yourself and your sleep a favour, keep your meals lighter at night and try to leave a good 3 hours between your last meal and bed time. Go for chicken, fish, seafood, vegetables, salads or soup!

Final Thoughts

Overcoming insomnia is about small, intentional changes that accumulate over time. Like any great strategy, consistency is key. Stick with it, be patient, and soon enough, sleep will start feeling like the natural, easy experience it’s meant to be.

Remember, though, if you do keep struggling, please seek out medical advice!

Put the mask on you first, overcome insomnia and thrive again!

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