How to Deal with Insomnia Without Using Drugs

Are you struggling to catch some sleep during the night? Well, you are not alone. According to a report by the CDC, one in three adults doesn’t get sufficient sleep. While the CDC recommends that persons aged between 18-60 years should sleep for at least seven hours, not everybody is getting enough sleep. Insomnia is prevalent in adolescents, adults, and the aged. 

The more we age, the less likely we are to sleep for the recommended hours. Therefore, it is imperative to develop good sleeping habits when you are young to avoid dealing with Insomnia at an older age. 

But what is Insomnia?

The general perception is that Insomnia is the absolute lack of sleep. However, that isn’t true. Insomnia involves a lot of things that conspire to deny you the essential rest. 

The problem may include:

  • Waking up early than usual
  • Difficulty in falling asleep
  • Regularly waking up in the middle of sleep

Are there adverse effects of Insomnia?

We have all come across many people who boast about their sleeping pattern, openly bragging how they sleep for three or four hours. It’s true many of us admire such sleeping patterns, and would want to do the same. 

However, we do not realize the severe effects lack of enough sleep can have on our health. If not adequately managed, Insomnia could lead to the following problems. 

  • Excessive daytime sleep
  • It could cause high blood pressure
  • Lack of enough sleep could cause chronic pains
  • Could cause abnormal weight gain

Insomnia might creep in, sometimes unknowingly, and you might never know how to get rid of it. While some people opt to seek medication, there are even better ways to deal with the irritating Insomnia without taking tablets at the counter. 

Having the best bedding is not enough to deal with insomnia fully. You also need to practice the following:

1. Come up with a regular sleep schedule

The best way to get rid of Insomnia is to stick to a consistent sleep routine. It means if you decide to sleep at 10:00 pm every night and wake up at six in the morning, then such a schedule shouldn’t slip off your hands. 

However, it might prove to be a challenge initially and may look like it isn’t manageable. With discipline and some sacrifice, you should be able to stick to the schedule without experiencing any difficulties. 

2. Daytime naps shouldn’t be in your calendar

It’s normal not to feel sleepy at night when you spend the whole day sleeping. And while some people might think it’s fashionable to do so, sleeping in the afternoon, when you should be by the poolside, isn’t the best of ideas.

Try to stay awake the whole day, and you will sleep comfortably during the night. 

3. Caffeine is meant to keep you awake

Who doesn’t know that caffeine has brain stimulants that keep you awake longer than you should?

Moreover, alcohol also interferes with your regular sleep pattern. 

4. Don’t transfer your music system, Laptop or TV to your bedroom

Your brain adapts to the schedule you train it to follow. Retiring to bed, watching, movies, or reading books before you sleep isn’t healthy for you. Your brain will slowly adapt to the schedule, and it will be difficult to train it otherwise.

Instead, make your bedroom a place for sleep. Once you get in there, switch off the lights and get to sleep. Your bedroom should only be for sleep and intimacy.

5. Sugary food or Carbohydrates is a no before bed

Sugary food has a way of keeping you awake longer than you desire. If you feel hungry some two or three hours before sleep, don’t eat the carbohydrates. Instead, take little food that supports sleep. 

You could take a glass of warm milk, or nuts to keep you going through the night. 

6. Regular exercise is vital for your body

Make it a habit of doing daily workouts. Create time, maybe one hour a day, and go to the gym, take a run down the road, or a mountain biking with your road bike

More importantly, focus on the cardiovascular part of the exercise. 

7. Sometimes you don’t fall asleep at all

When you get to bed and can’t catch sleep within thirty minutes, you shouldn’t just lay on the bed doing nothing. 

You could get up and do some light reading, or write a story. Once you feel sleepy, you can then get back to bed. 


Gaurav Khanna is an experienced financial advisor, digital marketer, and writer who is well known for his ability to predict market trends. Check out his blog at HighlightStory