Tips For Better Sleep When You Have Insomnia
                     Better Sleep 
When You 
Have Insomnia
Top Tips For Better Sleep When You Have 
Insomnia
Yuvaap © 
2022
INTRODUCTION
Good restful sleep is a must for good health and a good mind. If you didn't 
get enough sleep the night before, you'll feel tired and agitated the next 
day. You will feel distracted and unproductive throughout the day. But 
what if we are unable to sleep and spend the night tossing and turning in 
bed? If you are someone who has trouble falling asleep, you may have 
insomnia.
Yuvaap © 
2022
Typical insomnia symptoms 
are:
• Trouble falling asleep
• Wake up many times during the night or 
early
• Feeling tired and drowsy after waking up
• Difficulty in focusing or unproductivity
• Stress, anxiety, irritation
• Daytime lethargy
Yuvaap © 
2022
Understanding the normal 
amount of sleep
In general, 7 to 8 hours of restful sleep is 
recommended for everyone. Although 
everyone is different. Some people sleep 
only 3 to 4 hours, yet feel rested and 
function well. As people tend to age, it is 
normal to get less sleep. The length of sleep 
is not important; what matters is how much 
sleep you get, it should be good and restful 
so that you feel energized when you wake 
up.
Yuvaap © 
2022
Insomnia Causes
The most likely cause of 
insomnia is stress, physical 
pain, any kind of illness, 
traumatic events, or 
changes in sleeping habits. 
Although following certain 
habits can help you sleep 
deeply.
Yuvaap © 
2022
Here are the 
top 7 tips to 
beat 
Insomnia
Create an ideal room for 
01 sleep
Your bedroom should be a calm and cozy place to 
relax. That's why it's important to create the right 
environment so you can sleep better. Ideally, your 
room should be quiet, dark, and cool for a good 
night's sleep. Bright light disrupts your circadian 
rhythm. It also disrupts the production of 
melatonin hormones that help you relax and 
sleep. Keep away from all gadgets so they don't 
disturb your sleep with notifications. You can also 
use white noise to promote deep sleep.
Yuvaap © 
2022
02 Take a warm 
shower
A relaxing warm shower is a great way 
to relax and generally helps to improve 
the quality of sleep. A bath before bed 
not only relaxes your mind and body but 
also lowers your blood pressure and 
heart rate. The heat tends to relax your 
tight and sore muscles, which is the 
perfect way to end a hectic day.
Yuvaap © 
2022
03 Set your bedtime routine
Going to bed and getting up 
at the same time every day 
helps set your body's 
internal clock to know when 
to sleep. Being consistent 
with your sleep patterns 
can help improve your sleep 
quality in the long run. After 
a few days of waking up at 
the same time, you won't 
even need an alarm clock to 
wake you up
Yuvaap © 
2022
04 Eat an early dinner
Eating dinner late at night can 
negatively affect sleep quality 
because it also disrupts the 
production of the sleep-inducing 
hormone. It is recommended to 
eat dinner 3 to 4 hours before 
going to bed so that it can be 
easily digested.
Yuvaap © 
2022
05 Choose your bedding and 
sleeping position
Comfortable bedding and pillows are a 
must when it comes to a good night's 
sleep. The fetal position is considered 
the best position for sleeping, choose a 
pillow that easily supports your neck, 
shoulder, and head. If you sleep on your 
back, you should use a thin pillow to 
avoid stress on your neck.
Yuvaap © 
2022
06 Clear your mind/listen to 
calming music
Most people have a nighttime 
routine that helps them relax. It 
can be anything from reading a 
book, meditating, visualizing, and 
deep breathing. You might even 
start by reading a book and notice 
that your stress levels have 
dropped and you've fallen into a 
deep sleep.
Yuvaap © 
2022
07 Practice Gratitude
Practicing gratitude is the 
best way to end the day. Get 
a gratitude journal and write 
down your blessings. This 
helps reduce the risk of 
anxiety and depression. It 
puts you in a blissful state of 
mind that's perfect for bed.
Yuvaap © 
2022
CONCLUSION
Those who suffer from insomnia find it 
difficult to enjoy the luxury of sound 
sleep. But if you invest in your worries 
and self-care, you can buy enough 
sleep for a good night and a fresh 
morning, with the techniques 
discussed above.
Yuvaap © 
2022
Thanks!
Do you have any 
questions?
Send queries at
[email protected]
Your Health and Wellness Partner
yuvaap.com
SOURCE: Tips To Beat Insomnia
Yuvaap © 
2022