Luckily, there are some helpful sleep hacks that can help you overcome insomnia more easily than relying on over-the-counter sleeping pills and even prescription drugs.
First, before we dive into the solutions for insomnia, let’s take a look at why insomnia occurs.
Melatonin is a hormone and it’s triggered by the rise and fall of the sun. It works with your body’s circadian rhythms and is triggered by the rise and fall of the sun.
Many things can cause melatonin secretion to be disrupted, even your computer screen.
Hormones such as cortisol, your stress hormone, prevent melatonin from being produced which keeps you in a state of alertness.
2. Stress
Stress can also lead to insomnia. While you can’t make your stressors disappear overnight, being more aware of how they’re affecting your sleep can help you learn which types of actions are available to help you deal with your stress more effectively.
3. Lifestyle Factors
This is one of the top causes of insomnia and one of the easiest to avoid and overcome. Lifestyle factors can include your diet, exercise, and work schedule.
As you’ll see down below, dietary changes, maintaining optimal exercise schedules, using specific hygienic tools, and optimizing your work schedule can all help you achieve healthier sleep levels in no time.
5 Sleep Hacks to Overcome Insomnia
1. Get Blackout Shades
Blackout shades omit all the light in your room and studies have shown that complete darkness helps you go to sleep much easier. Blackout shades will help you fall asleep more quickly and sleep more soundly by improving the chances of your body producing melatonin more easily.
Using blackout shades is also helpful since daylight savings time changes what time it gets dark outside in the summer. Longer days and shorter nights offset your body’s natural secretion of melatonin, so putting up some blackout shades in your bedroom around 7 or 8 p.m. can greatly improve your body’s tendencies to fall asleep more easily.
2. Use Lavender and Chamomile Essential Oils
Try adding a drop or two of lavender or chamomile to your bath at night to help you fall asleep more quickly.
Many people also like using a pillow that has been washed with lavender or chamomile essential oils for the same benefits.
3. Sip Some Herbal Tea
Herbal tea works in the same ways as essential oils and can also provide many other health benefits depending on the type you select.
When choosing herbal teas to help you fall asleep, look for ones that target sleep. Many sleepytime and bedtime teas are readily available.
4. Put Away The Computer
Most all of us stay up late too way either working or staring at our computers for whatever other reasons we may be doing so.
While it can feel relaxing to do this, staring at a bright computer screen with UV rays is like having your shades wide open—it prevents your body from producing melatonin like it should be. This keeps you in alert mode and prevents you from drifting off to sleep.
So put away your computer at least one hour before bed if you can.
Try to read a magazine, book, or journal before bed. Each of these activities can help you relax and reduce stress levels to help you overcome insomnia more easily.
5. Be Sure the Room is Cool
Most people fall asleep much more easily in a cool room versus a warmer room. So turn your thermostat down by a few degrees at night or consider turning on a fan or getting a stand-up fan for your room.
Just the slightest bit of change in temperature can help you fall asleep more easily and more quickly.
Last Resorts to Overcome Insomnia
If you’ve been trying all of the sleep hacks above to overcome insomnia and are still having issues, you can also try natural supplements before resorting to prescription drugs.
Another tip is to get up and read a book for 30 minutes and then try falling asleep again. Whatever you do, don’t open your computer or stare at your phone.
What’s your take on insomnia? Have anything else you’d like to share? Let me know in the comments below!
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Mike Matthews
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
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Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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Some popular pre-workouts are all-natural. Some contain the right mix of high-quality ingredients. Some provide clinically effective doses. But only Pulse checks each of these boxes.
Pulse doesn’t just “contain natural ingredients''—every ingredient is naturally sourced from plants and animals. Pulse contains no artificial or synthetic substances of any kind.
Every serving of Pulse contains 15.1 grams of active ingredients that have been shown to be safe and effective in peer-reviewed scientific research.
Every active ingredient in Pulse is backed by published scientific studies that show benefits in healthy humans.
Pulse contains no harsh stimulants that wind you up and burn you out. Instead, it contains a 1:1 ratio of caffeine and L-theanine, which produces a smooth energy rush and comfortable comedown.
We carefully examined 508 pages of scientific research to find out exactly what should and shouldn’t be in a pre-workout supplement.
Every bottle of Pulse is guaranteed to provide exactly what the label claims and nothing else—no heavy metals, microbes, allergens, or other contaminants.
While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.
Before you buy a sports supplement, you should know that it's clean, safe, and transparent. And that's exactly what Labdoor's third-party testing and certification means.
It's hard to know for sure, but this probably makes Pulse the most-popular all-natural pre-workout supplement in the world.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
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Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients”—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic sweeteners or flavors of any kind.
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Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
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