Can’t sleep? Insomnia, the inability to fall asleep or stay asleep, is one of the most common sleep disorders, and up to 30% of adults are seeking better sleep. Many are desperate on how to cure insomnia in 12 minutes or less.
Insomnia can have many causes, including stress, anxiety, medication side effects, and body clock changes. Insomnia can lead to daytime fatigue, moodiness, and difficulty concentrating. It can also have a negative impact on your overall health.
Insomnia can be short-lived (acute) or long lasting (chronic) sleep disorder. It can also be intermittent, which means it comes and goes.
There are many different treatment options for insomnia, including behavioral changes, relaxation techniques, and medications. You can also optimize your environment to promote better sleep.
I partner with awesome companies that offer products that help support our readers! If you purchase through these links on this site, I may get paid for the referral at no additional cost to you! For more information, visit my disclosure page.
Curing Insomnia Starts with Identifying the problem
Are you having difficulty falling or staying asleep? Waking up too early? Identify what your troubles are then you can cure insomnia.
Not getting enough sleep can hurt mental and metabolic health, which, if not treated, can turn a short-term insomnia event into a serious long-term health risk.
There are many ways to treat insomnia, and the most effective approach depends on the cause of the problem. First, gathering the data from your sleep on a wearable device may be beneficial to have a complete insight into your sleep behavior. Then, pinpoint the problem and see if sleep quality improves with the following suggestions.
Find your ideal sleeping window
Sleep disorders can occur when lifestyle changes, such as jet lag, working night shifts, stress, or anxiety, disrupt our natural sleep patterns.
The amount of sleep we need varies from person to person, but most adults need around 7-8 hours of uninterrupted sleep each night. You could do great on a little less or maybe need a little more.
Our bodies have an internal clock, known as the circadian rhythm, which regulates our sleeping and waking hours. This disrupted rhythm can lead to difficulty falling asleep and feeling rested during the day. So we need to find our rhythm to get the good night’s sleep we seek.
Adjust the light
Most people are familiar with being sleepy when it’s dark outside and feeling more awake when it’s light. Light in our eyes is essential in regulating our sleep-wake cycle, or circadian rhythm.
This rhythm can be disrupted if the timing of cortisol and melatonin is off. Exposure to artificial bright lights in the evening can disrupt our natural sleep patterns by delaying the release of melatonin, the hormone that makes us feel sleepy. Not being exposed to the right light in the morning can make it difficult to wake up and feel alert.
Your eyes do well with low-level, soft light before bed and in a dark bedroom while sleeping. In addition, outside, early morning light gives us the energy we need throughout the day.
- try a soft white, warm and yellow bulb in a lamb in a darker lampshade
- try candles or a fireplace setting, but take caution
What’s the temperature?
Temperature can have a significant impact on the quality of your sleep. You’ll likely toss and turn all night long if it’s too hot or too cold. But what is the ideal temperature for quality sleep?
Many experts believe the ideal temperature for sleeping is between 60 and 67 degrees Fahrenheit. That range allows your body to maintain a comfortable temperature while you sleep without working too hard to regulate its temperature.
Everyone is different, so you may need to experiment to find the perfect temperature.
Arguing over the thermostat can lead to the most uncomfortable discussions in the household. Still, luckily newer beds have the option to adjust the temperature to keep both sides of the bed happy.
- Fold a blank and warm the cold side of the bed with it
- Invest in a temperature-controlled bed
Physical over mental control
Some physical actions can be the answer if stress or anxiety keeps you up at night. Trying to think out of this problem can only distract you, especially in the middle of the night.
Even though proper exercise will take longer than 12 minutes for physical exhaustion, it can also improve sleep. It’s recommended that you avoid strenuous activity close to bedtime, as it can make it harder to fall asleep. However, moderate exercise earlier in the day can help you at night.
Massage therapy and Yoga Nidra can also help reduce stress and anxiety. Still, a short mindfulness meditation can make a difference in relaxing and focusing on a good night’s sleep.
- take a hot bath or shower, then enter your cooler bedroom
- practice some breathing exercises as you close your eyes
Supplements over Drugs
Everyone wants a quick fix, but some dangers come with taking medication for sleep aids.
One becomes tolerant to the drug, meaning you need more and more of it to get the same effect. This can lead to dependence and addiction.
They are also depressants and can interact dangerously with other medications, including those taken for anxiety or depression. The goal is to get healthier and not encounter adverse side effects.
Many supplements have shown promise in helping people with insomnia sleep better. One of the most popular is melatonin, but its variability of effect has come into question.
Magnesium Threonate may be the better option for a supplement as it improves cognitive abilities for a healthy brain and nervous system.
- avoid prescriptions for now unless a doctor has determined you have tried everything
- try magnesium threonate instead of melatonin
Last resort – consult a sleep specialist
If you have tried the home remedies first but find those don’t work, it may be time to seek professional help and talk to your doctor about your options, which may include a sleep study or hypnosis.
Insomnia is a sleep disorder that various factors can cause, and it’s vital to get an accurate diagnosis so that the proper treatment can be administered. A doctor can also rule out other potential causes of sleep problems, such as sleep apnea or restless legs syndrome.
If medication side effects are to blame, talk to your doctor about changing your dosage or switching to another medication. Insomnia can be frustrating, but with the right help, you can finally get the rest you need.
Insomnia is a sleep disorder that various factors can cause, and it’s essential to get an accurate diagnosis. This is why many people are now searching for how to cure insomnia in 12 minutes or less.
Creating a sleep-friendly environment can promote better sleep, including optimal light, keeping the temperature cool, and practicing mindful meditation or breathing exercises.
If you have tried the home remedies first but find those don’t work, it may be time to seek professional help and talk to your doctor about your options.
Hopefully, some home remedies can quickly help solve your sleep issues.