Did you know that recent reports show that up to 20% of people all over the world suffer sleep deprivation issues? Considering there are over 7 Billion people in the world, this translates into an alarming 1.4 Billion people unable to shut their eyes and just sleep for a good six or seven hours.

With issues like, depression, mental illness and hypertension on the rise as a result of lack of sleep, it is imperative that you focus on yourself by making changes and adopting habits that help you sleep better. So, how can you deal with insomnia effectively? Here are 5 tested and proven ideas.

Sleep at the same time every day

Having a specific time when you go to sleep is like having a switch in your brain that tells it to shut down once it’s time. It may be hard at first but with a little patience, your body will start to respond and get into rhythm.

It helps to have a routine that eventually leads to you getting on your bed and sleeping. For example, you can have dinner, wash dishes, take a shower, brush your teeth, read a little and then sleep. Slowly the Insomnia will start to fade away and soon it will be a thing of the past.

Cut off any caffeine before bedtime

Caffeine works as a stimulant in the human body. Taking coffee or an energy drink minutes before bedtime is a sure bet that you will not be getting any shut-eye at least not in a few hours. See your body will be too excited and energized ready for some energy draining activity. If you suffer sleep deprivation, it is important that you completely cut out any caffeinated drinks. If you have to take coffee or an energy drink, do it at least 6 hours before bedtime.

Research shows that drinking caffeinated drinks has more aggressive effects for older adults because their bodies need more time to digest the caffeine. This may cause one to have fewer hours of deep sleep something that if not monitored may lead to insomnia.

Exercise earlier on in the day

The emphasis here is to exercise during the earlier on in the day. The goal is to work your body in order to promote fatigue. This coupled with your normal daily work schedule or activities, you will be so tired and literally crawling to bed by evening.

If you exercise enough, you are guaranteed to fall asleep faster and stay asleep for a good recommended 6 hours before you’re ready to do it all over again. Note that exercising too close to bedtime is energizing and increases blood flow to your brain. This may ultimately lessen the chance of you getting any worthwhile sleep that night.

Create an environment that promotes healthy sleep

Dim the lights throughout the house, get darker curtains that keep all the light out, have some low volume, soothing music playing in the background, and most importantly sleep in a clean bedroom. You can get a robot vacuum cleaner to clean inside your bed or any other effective cleaner machine.

You can also make your bed comfortable by getting the best waterproof mattress protector so that in case of mess by the kids of pets, you will find it easy to remove and wash your beddings without them getting to spoil your mattress.

Create your own healthy sleeping environment by adopting habits that instantly make you want to sleep the moment you get into your home or bedroom. A few small changes here and there can get you more relaxed and quickly into sleep mode.

Make your bed the main point of focus

A comfortable bed is the one area that’s often forgotten more times than you can imagine. How old is your bed, is your mattress comfortable, do you need new blankets? When did you last clean your linens or your bed? If you are shy or wouldn’t want any visitor coming into your bedroom, it means you got work to do.

To revamp your bed and make it more sleep-friendly, how about make some slight improvements? Get some more pillows. Instead of normal blankets, why not try weighted blankets? Sleep experts recommend weighted blankets for people experiencing Insomnia. What’s more, they have yielded impressive results for thousands.

Insomnia is a serious sleep condition that can have significant negative impact on one’s health and way of life. If you have been diagnosed or you notice signs that indicate you may have Insomnia, it is not the end of the world. But you must make efforts every day that are geared to you getting some sleep. While sleep medication is helpful, there are tons of natural ways you can improvise to help you get a good night’s rest. Above are 5 effective ways to get your body to sleep better and to help you ultimately beat insomnia.


  • Korir Shadrack is a passionate writer, blogger, marketer, and an entrepreneur. He has been in the freelancing industry since 2015 and has mastered the art of writing, blogging, and marketing among other skills. His vision is to bring a positive impact to the society and make it more habitable.