7 Ways to Sleep Better from a Scientist with Insomnia

How to beat insomnia? Are you familiar with that feeling when it’s 4 a.m. and you still can’t sleep? Well then, welcome to the club! In fact, around 15% of the human population suffers from insomnia. However, if you wanna be healthy, you need about 8 hours of good sleep every night.
Actually, it's possible to get rid of insomnia! But to win over your enemy, you’ve gotta know them well enough. So we did some research to find out more about the monster. We have studied the reasons for insomnia and found effective methods to get rid of it. Watch the video till the end. We're gonna tell you how to forget about insomnia for good and enjoy nice dreams every night.
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I Decided to Sleep for 4 Hours a Day, See What Happened &
Science Explains How Much Sleep You Need Depending on Your Age &
TIMESTAMPS:
Where does insomnia come from? 0:27
Is it dangerous? 3:12
Can medications really help? 5:01
Non-medication solutions
Arrange the perfect sleep environment 6:14
Pick a sleep schedule, and stick to it 6:49
Work out 7:11
Watch your diet 7:32
Put away your smartphone 8:21
Keep a sleep journal 8:58
Don’t take naps 9:36
Music by Epidemic Sound
SUMMARY:
- The most common causes of chronic insomnia are anxiety, stress, and depression. Strong emotions that you experience during the day — from anger to sadness — also contribute to the problem.
- Certain illnesses and medical problems also cause insomnia. Asthma, allergies, Parkinson’s disease, acid reflux, kidney disease, and chronic pain keep a lot of people awake at night.
- Many medications can be the reason for your sleep disorder as well. These include antidepressants, thyroid hormones, high blood pressure medications, some contraceptives, and even common cold and flu meds, pain relievers, and slimming pills.
- Insomnia can indeed trigger anxiety and depression or make them worse if you already suffer from them. Cardiovascular disease and obesity are the other possible consequences of chronic insomnia
- Even the most common over-the-counter meds containing melatonin, diphenhydramine, doxylamine, or valerian can cause some serious health damage when mixed with other drugs or alcohol.
- Your bedroom’s gotta be quiet, dark, and cool. Think of all those noises coming from the street if you live in the city — a sound machine or earplugs can help you with those.
- Make things easier for your biological clock by going to bed and waking up at the same time every day.
- The National Sleep Foundation recommends exercising to float off to dreamland with ease.
- Stop heavy food consumption 2 hours before bed. It’s also best to have coffee in the morning as drinking caffeine 6 hours or less before bedtime won’t make things any better sleep-wise.
- The blue light coming from your phone, tablet, or computer reduces evening sleepiness and melatonin production.
- Finally, if you think naps during the day are harmless and even useful, you’re wrong. They only make things worse when it gets down to a real night’s sleep. If you absolutely can’t go without them, make them no longer than half an hour before 3 p.m.
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