🧠 1. Understand the Type

Not all insomnia is the same — and understanding the pattern helps guide what to try.

  • Sleep-onset insomnia = can’t fall asleep

  • Sleep maintenance insomnia = wake up often or too early

  • Mixed = both

This affects what works — e.g., sleep-onset responds well to wind-down rituals, while maintenance might need different support.

🕯️ 2. Evening Wind-Down (Not Just “No Screens”)

Forget rigid rules — the key is sending cues to your nervous system that it’s safe to rest.

✅ Try:

  • Warm drink (caffeine-free herbal tea, warm milk)

  • Warm bath or shower

  • Dim lights, soft music, reading something gentle

  • A short evening walk (light exposure helps your body clock)

❌ Avoid:

  • Stressful news

  • Heavy exercise right before bed

  • Working or arguing in the bedroom

⏰ 3. Rethink the Clock

Insomnia often creates performance anxiety: “I must sleep now.” This makes things worse.

💡 Try:

  • Cover the clock or put it out of view

  • Get out of bed if you’re awake >20–30 mins, and do something boring or calming (puzzle, stretching, audiobook)

  • Go back to bed only when sleepy

📆 4. Consistency is King

Even if you sleep badly, try to:

  • Wake up at the same time every day

  • Don’t “make up” for poor sleep with long naps or sleeping in — it confuses your body clock

This retrains your circadian rhythm.

🧘‍♀️ 5. Calm the Mind (Not Force Sleep)

Racing thoughts? Try:

  • Box breathing or 4-7-8 breathing

  • Body scan meditation (many free ones on YouTube or Calm app)

  • Journaling before bed to “park” worries

  • CBT for Insomnia (CBT-I) — best evidence-based therapy

Apps like Sleepio, Pzizz, Insight Timer, or Headspace have helpful guided sessions.

🌿 6. Gentle Natural Aids

These aren’t cures, but they can help some people feel drowsier:

  • Magnesium glycinate

  • Valerian root, passionflower, ashwagandha

  • Melatonin (best for circadian issues like shift work or jet lag — less effective for general insomnia)

Always check for interactions, especially with other meds.

🗣️ 7. When to Get Help

See a GP or sleep specialist if:

  • It’s lasting more than 3 months

  • It’s impacting daily functioning or mood

  • You have signs of sleep apnea, restless legs, or depression/anxiety

They can guide you through structured therapy or rule out hidden causes.

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