Conservative estimates put the number of adults who suffer from chronic insomnia between 10-30%. If you are living with this condition, you know how it can affect every other aspect of your life. Cutting down on alcohol and caffeine, getting some exercise, creating a nighttime routine, etc. are usual methods of curing it. But if none of this has worked, there are other ways to try and get a good night’s sleep.
CBD oil
CBD oil has become very popular in recent years, from treating chronic pain to anxiety. While there is still a lot of research to be done on CBD oil, it has shown promising results when it comes to insomnia. There are several ways to take it, including using a rosin press, drops, or gummies.
Weighted blanket
Sleeping under a weighted blanket can improve the quality and length of sleep, especially if your insomnia stems from stress or anxiety.
Cooling mattress
During sleep, our body temperature drops, making it more likely that we can feel too hot when we are asleep. Studies have shown that sleeping in a room with a lower temperature helps you sleep.
You can open a window or place a fan in your room but recently, several cooling mattress pads are now available. These work by lying on top of your mattress but under your sheets. They have a control unit that you can use to cool down the bed from your unit or phone. These are also great if you live in a hot country.
Clean your bedroom
A messy, unclean bedroom can make insomnia worse so turn it back into an oasis of sleep and calm. Get rid of any mess and clutter and give your room a thorough cleaning, including changing your bed linen. Your bedroom should be for sleeping and relaxing. Don’t be tempted to watch TV or scroll through your phone before bed either.
Cognitive Behaviour Therapy
Sometimes insomnia is brought about by intrusive thoughts, stress, and anxiety. This form of insomnia can respond well to cognitive behavioral therapy. CBT can help you to break the cycle of negative thoughts and stress. By fixing the mind, the body will follow.
Final thoughts
Living with insomnia can be incredibly difficult. Perhaps you have already exhausted all of the usual methods of overcoming it and want to try something else before you visit the doctor. While making positive lifestyle changes go a long way, you might still be experiencing chronic insomnia. In this case, you can try some of the tips above to improve the amount and quality of your sleep. It’s all about finding what works for you.
Sophie Okolo, MPH 
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