What's Actually Helped Someone Who Struggles With Insomnia? My Best Tried & True Tips

As I've gotten older, I've realized just how important it is to get good sleep. Did you know we spend 1/3 of our lives asleep? I'm guilty of using that as an excuse to splurge a little more on purchasing a better comforter, investing in a sound machine, buying better pillows, etc. But somehow, I still find myself going through these phases of not being able to fall asleep. I've tried everything - sleep meditations, rain sounds, melatonin, not looking at my phone for two hours before bed - and nothing's worked. I initially struggled with this back in high school, but it resurfaced again a few years ago and hasn't left since. Doctors have offered to prescribe me a sleeping aid, but I don't want to be dependent on having to take something every night to fall asleep. Plus, feeling groggy the next morning from the medicine is another downfall - so it all feels like a catch 22. Not getting an adequate amount of sleep has played a toll on my ability to focus at school/work and especially my overall energy. If you're just like me and have tried everything to get some sleep, try my top 5 tips. These have somewhat helped me, so give it a shot.

1) LOOK AT LIGHT WHEN YOU FIRST WAKE TO KEEP YOUR CIRCADIAN RHYTHM RIGHT

The first thing when I wake up is open up my blinds. I've read that exposing ourselves to natural light in the morning will keep our circadian rhythm on track. (a.k.a. our internal clock). It also helps improve our energy during the day and it benefits us at night when it comes to sleep quality and duration. Basically, it lets us know when to be awake and when it's time to sleep. I'm not exactly sure how beneficial this is in combatting insomnia, but I've felt that it helps me wake up at the same time every morning before my alarm even goes off. And in turn, helps regulate when I'm getting tired every night.

2) MAGNESIUM BEFORE BED

​Now this is a game changer. I've tried everything from melatonin, Olly sleep gummies, sleepy time tea, CBD, etc. Nothing has helped me actually shut off my thoughts. However, I started getting served tips on TikTok about supplements to help with insomnia and kept hearing the word "magnesium". I'm bad at swallowing pills so this is perfect for me since it comes in powder form. It's also not gross to take and barely tastes like anything. The times I remember to take it, I always feel very relaxed after. This is probably due to the fact that it helps with the regulation of neurotransmitters — which ultimately makes you feel calm and therefore, can fall asleep. All you do is mix warm water with a scoop of the powder and sip on it before bed. My favorite brand that I've tried so far is the Natural Vitality Calm, Magnesium Citrate Supplement, in the Raspberry Lemon flavor.

3) TIKTOK IS NOT YOUR FRIEND (AT NIGHT)

​I know I'm not practicing what I'm preaching here - BUT - I do know what's best for me is to not be on a social platform that feeds me short-form videos tailored to all of my favorite topics before trying to sleep. I'll find myself on TikTok before bed for hours and hours - where even TikTok will send me a video saying "Hey, you've been scrolling for way too long, it's time to put your phone down." Although I love to distract my mind with something funny before bed, I suggest it not come from an app on your phone. (Pro tip: switch your phone settings to automatically go to 'night mode' at a certain time every day. This subtly switches from a blue light to yellow light on your phone which helps strain your eyes less.) What works for me is putting on a favorite feel-good TV show like Friends or Modern Family that I don't have to be super invested to watch. Or even putting on Saturday Night Live or stand up comedy videos on YouTube works. Again, these longer videos/shows help me eventually doze off without stimulating my brain with new videos every 30 seconds.

4) NO SWEETS AFTER DINNER

This one should be a no brainer, but I've always had a huge sweet tooth especially after finishing my dinner. Learn from me, it's called a sugar high for a reason. Eating sugar or sweets spike your blood sugar levels which increases your energy and leads to restlessness when sleeping. Every time I reach for a dessert, I'll find myself up later than usual or waking up randomly throughout the night. This ruins your sleep cycle and REM sleep so try to refrain from it if you have the will power. My solve is making a hot cup of decaffeinated tea with a small of squeeze of honey to get my fix or chug a lot of water and chew some gum.

5) INVEST IN HIGH QUALITY SHIT TAILORED TO YOU

​Like I said, we spend a third of our life sleeping! That's a long time... Personally, I think that's totally worth investing in better fabrics/materials and tailoring it all to your preferences. For example, if you find yourself sleeping better at hotels that may because you enjoy a higher sheet thread count. Or when it comes to mattresses, be sure to choose the firmness/softness that you prefer. One of the most crucial tools for good sleep, but could easily be overlooked - pillows! We lay our heads on them every night so it's important to get the right one for you. I prefer a medium to firm pillow that still supports my neck, but isn't too soft. I've even thought about buying a pillow specifically made for side sleepers (I'm looking at you Pillow Cube). Do some research on what kind of sleeper you are, and find the right things for your bed that will help you sleep better.

TIME TO GET YOUR ZZZ'S

You know this, I know this. Sleep plays such a key role in our health. Good sleep lowers stress levels, supports brain development, improves memory, and so much more. It can be discouraging testing out all of the tips out there, especially when they're pretty generic. I've learned through trial and error that most of them didn't work for me, but I hope one of these tips helps you or someone you know even just a little.