Having Trouble Sleeping? Here Are Simple Tips to Overcome Sleeplessness

Having Trouble Sleeping? Here's How to Overcome It

Having trouble sleeping is a common experience for many people, perhaps due to a busy mind, prolonged exposure to phone or laptop screens, or an irregular daily routine. While not a specific medical condition, poor sleep quality can impact mood, energy levels, and daily productivity.

The good news is, there are some simple habits that can help your body relax more quickly and prepare for sleep. Here are some methods you can try at home.

Create a Consistent Sleep Routine

The body has a biological clock (circadian rhythm) that operates according to a daily pattern. When you sleep and wake at different times each day, your body can become confused.

Try to:

• Go to bed and wake up at the same time every day
• Reduce excessively long naps
• drinking herbal tea or reading a light book

Avoid Using Your Cell Phone 1–2 Hours Before Bedtime

Blue light from cell phone, laptop, TV, and tablet screens can inhibit the hormone melatonin, the hormone that makes you sleepy.

Tips :

• Reduce scrolling before bed
• Use Night Shift / Eye Comfort mode
• Switch activities to something more relaxing

Make Sure the Room is Conducive to Sleep

Your sleeping environment has a significant impact on the quality of your rest. Make your bedroom feel more comfortable and peaceful.

Try it :

• Dim the lights
• Tidy up the room before going to bed
• Use aromatherapy or soothing fragrances
• Adjust the room temperature so that it is not too hot.

If you use a fan or air conditioner, make sure the wind is not blowing directly at your body to avoid discomfort.

Reduce Caffeine in the Afternoon and Evening

Coffee, black tea, energy drinks, and even chocolate contain caffeine, which can keep you awake.
It's best to avoid caffeine after 4 p.m.

Instead, you can choose:

• Warm herbal drink
• Warm milk
• Infused water with lemon or chamomile

Do some light relaxation before bed.

Relaxation helps the body slowly enter a resting phase.
Some things you can do:

• Light stretching 5–10 minutes
• Simple breathing exercises
• Listening to soothing music
• Take a warm bath before bed

Small activities like this can reduce muscle tension and make the body more ready for sleep.

Reduce Long Naps

Napping is actually good, but if it's too long it can disrupt your nighttime sleep schedule.

Ideal nap:

• Just 10–20 minutes
• No later than 3 pm

That way, the body doesn't feel too fresh at night.

Pay Attention to the Cleanliness of Mattresses and Pillows

Sometimes insomnia occurs simply because the mattress is uncomfortable, the pillow is too hard, or the sheets are rarely changed.

Make sure:

• The mattress is still soft and supports the body.
• Pillows are not too high/low
• Bed sheets are changed regularly to keep them fresher

A clean and fragrant sleeping environment helps the body relax more quickly.

Conclusion

Insomnia is often influenced by daily habits and the sleep environment. By improving your sleep patterns, reducing gadget use, maintaining a healthy bedroom environment, and practicing relaxation, you can experience significant changes.

If these habits are done consistently, sleep quality can improve and the body will feel fresher when you wake up in the morning.