{"id":188,"date":"2022-01-03T15:04:00","date_gmt":"2022-01-03T15:04:00","guid":{"rendered":"https:\/\/www.landofbeds.co.uk\/help-and-advice\/?p=188"},"modified":"2025-06-06T08:16:02","modified_gmt":"2025-06-06T07:16:02","slug":"12-ways-you-can-beat-insomnia","status":"publish","type":"post","link":"https:\/\/www.landofbeds.co.uk\/help-and-advice\/sleep-science\/12-ways-you-can-beat-insomnia\/","title":{"rendered":"How To Beat Insomnia In 12 Easy Steps"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-do-i-have-insomnia\"><strong>Do I have Insomnia?<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do you struggle to fall asleep?<\/li>\n\n\n\n<li>Do you have difficulties staying asleep?<\/li>\n\n\n\n<li>Do you spend your days feeling tired?<\/li>\n<\/ul>\n\n\n\n<p>Insomnia is an extremely common and frustrating sleep disorder. A widespread condition, sufferers can experience difficulties staying asleep or even falling asleep. As a result, individuals enduring insomnia often spend their days combating exhaustion. This tiredness can also affect mental health and overall quality of life.&nbsp;No need to suffer it any longer, with our 12 easy steps, we&#8217;ll help you beat insomnia.<\/p>\n\n\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-is-insomnia\"><strong>What is Insomnia?<\/strong>&nbsp;<\/h2>\n\n\n\n<p>Most adults require seven or more hours of sleep a night. Failing to achieve it can result in low energy, bad moods, poor work performance, and intellectual difficulties. There\u2019s no denying that when we suffer from insomnia, normal functioning can be very hard.<\/p>\n\n\n\n<p>Some insomnia lasts but a week (transient insomnia), while others can be a more recurring issue (acute insomnia) or even a long-term problem (chronic insomnia). Whichever type you may think you\u2019re suffering from, the following tips and explanations should help you beat insomnia.<\/p>\n\n\n\n<p><em><a href=\"https:\/\/www.aviva.com\/newsroom\/news-releases\/2017\/10\/Sleepless-cities-revealed-as-one-in-three-adults-suffer-from-insomnia\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Around two-thirds (67%) of UK, adults claim to suffer from \u2018disrupted sleep\u2019, and around 23% sleep for no more than five hours a nigh<\/a><\/em><a href=\"https:\/\/www.aviva.com\/newsroom\/news-releases\/2017\/10\/Sleepless-cities-revealed-as-one-in-three-adults-suffer-from-insomnia\/\"><em>t<\/em><\/a><em><a href=\"https:\/\/www.aviva.com\/newsroom\/news-releases\/2017\/10\/Sleepless-cities-revealed-as-one-in-three-adults-suffer-from-insomnia\/\" rel=\"nofollow\">.<\/a><\/em><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1880\" height=\"1253\" data-id=\"365\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/stressed-at-night.jpeg\" alt=\"A frustrated woman sat by her bed desperate to beat insomnia\" class=\"wp-image-365\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/stressed-at-night.jpeg 1880w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/stressed-at-night-1280x853.jpeg 1280w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/stressed-at-night-980x653.jpeg 980w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/stressed-at-night-480x320.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) and (max-width: 1280px) 1280px, (min-width: 1281px) 1880px, 100vw\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1920\" height=\"1080\" data-id=\"216\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/ben-blennerhassett-L7JGC_bgWyU-unsplash.jpg\" alt=\"A woman sat at the end of her bed unable to beat insomnia \" class=\"wp-image-216\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/ben-blennerhassett-L7JGC_bgWyU-unsplash.jpg 1920w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/ben-blennerhassett-L7JGC_bgWyU-unsplash-1280x720.jpg 1280w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/ben-blennerhassett-L7JGC_bgWyU-unsplash-980x551.jpg 980w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/ben-blennerhassett-L7JGC_bgWyU-unsplash-480x270.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) and (max-width: 1280px) 1280px, (min-width: 1281px) 1920px, 100vw\" \/><\/figure>\n<\/figure>\n\n\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-beat-insomnia\"><strong>How To Beat Insomnia<\/strong><\/h2>\n\n\n\n<p>Although at times it may seem like nothing can be done, the truth is that making a few tweaks to your diet and night-time routine can help with overcoming many sleep problems. Assuming your sleep difficulties are not being caused by an illness, mental health conditions, or medication use, the following guidelines should help set you on the journey back to restful, healthy sleep by beating insomnia.&nbsp;<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-stick-to-a-consistent-bedtime-routine\"><strong>1. Stick to a Consistent Bedtime Routine<\/strong><\/h3>\n\n\n\n<p>Much of our lives are dictated by our habits, whether good or bad. Sleeping is no exception to this, and an inconsistent bed time means your body clock is constantly having to second guess itself. By getting yourself to bed at the same time every night you are helping develop a routine that lets your body know what is expected of it, and when. In order to develop this routine successfully, you should choose a regular time when you know you are likely to feel tired, and stick to it every night.&nbsp;<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" data-id=\"368\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/bedtime-routine-1-683x1024.jpeg\" alt=\"A woman hitting snooze on her phone's alarm as she was up all night unable to beat insomnia\" class=\"wp-image-368\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/bedtime-routine-1-683x1024.jpeg 683w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/bedtime-routine-1-480x720.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 683px, 100vw\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" data-id=\"369\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/exercise-in-the-evening-1024x682.jpeg\" alt=\"A woman tying laces on her trainers, ready for exercise to help beat insomnia\" class=\"wp-image-369\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/exercise-in-the-evening-980x653.jpeg 980w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/exercise-in-the-evening-480x320.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n<\/figure>\n\n\n\n<p>&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-exercise-regularly-for-better-sleep\"><strong>2.<\/strong> <strong>Exercise Regularly for Better Sleep<\/strong><\/h3>\n\n\n\n<p>Exercising on a regular basis helps to alleviate the stresses that build up during the day. Not necessarily dependent on intensity, outdoor walking or swimming are just as beneficial at releasing the tensions and stresses that can hamper a good night\u2019s sleep as a marathon run. It is important to note however, that due to an increased heart rate, excessive or vigorous exercising too close to bedtime can in fact cause further complications for falling asleep. With this in mind, be sure to schedule your workouts with plenty of time to unwind before going to bed.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-create-a-relaxing-bedroom-environment\"><strong>3.<\/strong> <strong>Create a Relaxing Bedroom Environment<\/strong><\/h3>\n\n\n\n<p>Be sure to create an environment that promotes sleep if you&#8217;re wanting to beat insomnia. To make your bedroom sleep ready it is advised to create a dark, quiet, and tidy space to wind down in. The ideal temperature to aid in a night of better sleep is between 18C &#8211; 24C. Lighting and noise should be kept under control so that your sleeping space effectively aids in both falling and staying asleep. The <a href=\"https:\/\/www.nhs.uk\/live-well\/sleep-and-tiredness\/10-tips-to-beat-insomnia\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">NHS website advises<\/a> that if a pet normally sleeps in the room with you, consideration should be given to making it sleep elsewhere, as an animal in the bedroom can contribute to sleep disruption. Check out our <a href=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/lifestyle\/how-to-create-a-relaxing-bedroom\/\" target=\"_blank\" rel=\"noreferrer noopener\">guide on creating a more relaxing bedroom<\/a> for further advice. <\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" data-id=\"373\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/chilled-vibes-in-the-bedroom-683x1024.jpeg\" alt=\"Open books and candles on a bed\" class=\"wp-image-373\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/chilled-vibes-in-the-bedroom-683x1024.jpeg 683w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/chilled-vibes-in-the-bedroom-480x720.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 683px, 100vw\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" data-id=\"372\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/relaxing-bedroom-lighting-683x1024.jpeg\" alt=\"A woman using a special lighting device next to her bed in order to beat insomnia\" class=\"wp-image-372\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/relaxing-bedroom-lighting-683x1024.jpeg 683w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/relaxing-bedroom-lighting-480x720.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 683px, 100vw\" \/><\/figure>\n<\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-cut-the-caffeine-to-avoid-poor-sleep\"><strong>4.<\/strong> <strong>Cut the Caffeine to Avoid Poor Sleep<\/strong><\/h3>\n\n\n\n<p>Due to its stimulating properties, caffeine is often a major contributor when it comes to sleep struggles. Overconsumption of caffeine, or drinking at the wrong times, can heighten insomnia problems and result in tiredness. It is advised that an individual should consume their last caffeinated beverage at least 6 hours before they plan to go to sleep. For those who regularly consume such drinks, a switch to a decaf alternative is highly recommended.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-4 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"750\" data-id=\"370\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/coffee-and-smoking-are-bad-for-sleep.jpeg\" alt=\"Coffee and fags are a sure way to ensure you won't beat in insomnia\" class=\"wp-image-370\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/coffee-and-smoking-are-bad-for-sleep.jpeg 500w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/coffee-and-smoking-are-bad-for-sleep-480x720.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 500px, 100vw\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" data-id=\"371\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/dont-drink-coffee-before-bed-683x1024.jpeg\" alt=\"Man holding coffee and a fag\" class=\"wp-image-371\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/dont-drink-coffee-before-bed-683x1024.jpeg 683w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/dont-drink-coffee-before-bed-480x720.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 683px, 100vw\" \/><\/figure>\n<\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-stop-smoking-for-improved-rest\"><strong>5.<\/strong> <strong>Stop Smoking for Improved Rest<\/strong><\/h3>\n\n\n\n<p>Much like caffeine, nicotine is a stimulant and can therefore prove a problem in getting a good night\u2019s sleep. People who smoke can often take longer to fall asleep than those who don\u2019t, and even develop related conditions such as sleep apnoea, which can make beating insomnia all that more difficult. More likely to wake up during the night, smokers are often left feeling tired the following day and in need of extra \u2018hits\u2019, which can lead to further poor sleep.&nbsp;<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-beating-insomnia-requires-relaxing-and-winding-down-at-bedtime\"><strong>6.<\/strong> <strong>Beating Insomnia Requires Relaxing and Winding-Down at Bedtime<\/strong><\/h3>\n\n\n\n<p>Taking time to properly relax and wind down in the evening can hugely improve your chances of getting to sleep. A hot bath or shower, listening to relaxing music, and putting blue light screens away before you head to bed are all extremely useful in helping you to <a href=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/sleep-science\/how-to-get-to-sleep-quickly-11-proven-ways\/\" target=\"_blank\" rel=\"noreferrer noopener\">get to sleep quicker<\/a>. Looking at screens can negatively impact the body\u2019s natural sleep hormone, so switching all technology off at least an hour before bed and substituting them for relaxing or light yoga can vastly improve your chances of falling asleep.&nbsp;<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-5 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" data-id=\"375\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/Relaxing-bath-before-bed-683x1024.jpeg\" alt=\"Woman reading in a bathtub, hoping to beat insomnia\" class=\"wp-image-375\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" data-id=\"374\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/Writing-a-worry-journal-helps-1-683x1024.jpeg\" alt=\"Woman ready for bed writing in her worry journal so she can beat insomnia\" class=\"wp-image-374\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/Writing-a-worry-journal-helps-1-683x1024.jpeg 683w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/Writing-a-worry-journal-helps-1-480x720.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 683px, 100vw\" \/><\/figure>\n<\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-7-release-your-stresses-by-writing-a-worry-journal\"><strong>7.<\/strong> <strong>Release Your Stresses by Writing a \u2018Worry Journal\u2019<\/strong><\/h3>\n\n\n\n<p>Stress is a prime factor for many when it comes to getting to sleep. High levels of stress and worry during difficult periods of life often heighten insomnia. If you are experiencing these difficulties at night-time, it might be a good idea to write down your worries in a journal. Much like talking your problems through with someone, it can be a cathartic experience. It might not solve your problems, but it can help allay your troubles for the duration of the night.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-8-avoid-excessive-alcohol-before-bedtime\"><strong>8.<\/strong> <strong>Avoid Excessive Alcohol Before Bedtime<\/strong><\/h3>\n\n\n\n<p>Overindulging in food or excessive alcohol before bed can cause problems for sleep. Whilst alcohol may help you to doze off, it actually delivers a very poor quality of sleep that can leave you feeling tired the next day. Keeping you in the lighter stages of sleep, alcohol prevents the brain from properly achieving a deep sleep and the REM (Rapid Eye Movement) <a href=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/sleep-science\/different-stages-of-sleep-explained\/\" target=\"_blank\" rel=\"noreferrer noopener\">phases of sleep your body requires<\/a> for a good night\u2019s rest.&nbsp;<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-6 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"736\" height=\"1024\" data-id=\"376\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/drinking-is-bad-for-sleep-736x1024.jpeg\" alt=\"A glass of wine on a bed\" class=\"wp-image-376\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/drinking-is-bad-for-sleep-736x1024.jpeg 736w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/drinking-is-bad-for-sleep-480x668.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 736px, 100vw\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" data-id=\"377\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/drinking-before-bedtime-1024x682.jpeg\" alt=\"Man sat on a couch drinking wine which means he'll struggle to beat insomnia\" class=\"wp-image-377\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/drinking-before-bedtime-980x653.jpeg 980w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/drinking-before-bedtime-480x320.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n<\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-9-a-key-element-in-beating-insomnia-is-ensuring-you-have-a-good-mattress\"><strong>9.<\/strong> <strong>A Key Element In Beating Insomnia Is Ensuring You Have a Good Mattress<\/strong><\/h3>\n\n\n\n<p>A leading reason for poor sleep hygiene is an inappropriate mattress. One of the most important actions you can take towards getting a good night\u2019s sleep is to provide yourself with a mattress suited to your individual needs. If you feel your bed is not conducive to getting relaxed, whether it be the size, the firmness, or its age, speaking to a <a href=\"\/mattresses\" target=\"_blank\" rel=\"noreferrer noopener\">Land of Beds expert can help you find a mattress<\/a> that\u2019s more suitable.\u00a0<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-7 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" data-id=\"379\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/brilliant-hypnos-mattress.jpg\" alt=\"A purple bed base with a naked mattress on it\" class=\"wp-image-379\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/brilliant-hypnos-mattress.jpg 800w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/brilliant-hypnos-mattress-480x360.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 800px, 100vw\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" data-id=\"378\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/brilliant-mattress.jpg\" alt=\"A yellow bed base with a naked mattress on it, save for a throw\" class=\"wp-image-378\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/brilliant-mattress.jpg 800w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/brilliant-mattress-480x360.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 800px, 100vw\" \/><\/figure>\n<\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-10-practice-cognitive-behavioural-therapy-for-better-sleep\"><strong>10. Practice Cognitive Behavioural Therapy for Better Sleep<\/strong><\/h3>\n\n\n\n<p>Negative thoughts and actions are frequent bedfellows of insomnia, manifesting themselves as worries that demand your attention whenever the world around you is quiet enough to hear them. Even more effective than many sleep medications, practicing CBT (Cognitive Behavioral Therapy) can aid in getting these thoughts under control, or even eliminate them entirely.&nbsp;<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-8 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" data-id=\"380\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/walking-at-night-683x1024.jpeg\" alt=\"Person out walking at night\" class=\"wp-image-380\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/walking-at-night-683x1024.jpeg 683w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/walking-at-night-480x720.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 683px, 100vw\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"784\" height=\"1024\" data-id=\"381\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/your-dog-loves-you-even-when-you-cant-sleep-784x1024.jpeg\" alt=\"Happy dog resting next to a woman in bed\" class=\"wp-image-381\"\/><\/figure>\n<\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-11-beat-insomnia-by-getting-out-of-bed\"><strong>11. Beat Insomnia By Getting Out Of Bed<\/strong><\/h3>\n\n\n\n<p>The longer you spend awake in bed, the harder it can be to fall asleep. Just laying there for a long period of time, either with your eyes squeezed tight shut, or wide open staring at the ceiling, is actually unconducive to sleep. Once you realise that sleep is unlikely to happen, remaining in bed is just adding pressure and a sense of failure to the attempt at resting.&nbsp;<\/p>\n\n\n\n<p>Instead, get out of bed and engage in some light duties or relaxing activities. Even if it fails to tire you out, it can be better for your mental health than letting your mind race while lying in the dark.&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-12-speak-to-a-doctor-about-your-sleep-issues\"><strong>12.<\/strong> <strong>Speak to a Doctor About Your Sleep Issues<\/strong><\/h3>\n\n\n\n<p>It is important to note, that if all avenues have been tried and your insomnia is still not improving, then it may need to be addressed by your doctor. Only a medical professional can accurately assess your sleeping problems and provide you with the qualified support needed to help you get a better night\u2019s sleep.&nbsp;<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-9 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" data-id=\"383\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/doctor-helping-patient-683x1024.jpeg\" alt=\"Doctor giving consultation to a patient wanting to beat insomnia\" class=\"wp-image-383\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/doctor-helping-patient-683x1024.jpeg 683w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/doctor-helping-patient-480x720.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 683px, 100vw\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" data-id=\"382\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/happy-insomnia-free-sleeper-683x1024.jpeg\" alt=\"Happy woman lying down on a bed\" class=\"wp-image-382\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/happy-insomnia-free-sleeper-683x1024.jpeg 683w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/happy-insomnia-free-sleeper-480x720.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 683px, 100vw\" \/><\/figure>\n<\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Start your journey to better sleep by <a href=\"\/beds\" target=\"_blank\" rel=\"noreferrer noopener\">finding the bed that\u2019s just right for you<\/a> from the wide selection at Land of Beds.\u00a0<\/p>\n\n\n\n<p>Looking for further articles related to beating insomnia and other sleep-related issues? You might find the following useful:<\/p>\n\n\n\n<p><a href=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/sleep-science\/how-much-sleep-do-i-really-need\/\" target=\"_blank\" rel=\"noreferrer noopener\">Are You Getting Enough Sleep?<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/buying-guides\/revealing-the-best-amount-of-pillows-to-sleep-on\/\" target=\"_blank\" rel=\"noreferrer noopener\">How Many Pillows Should I Be Sleeping On?<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/sleep-science\/how-you-can-sleep-better-with-these-8-drinks\/\" target=\"_blank\" rel=\"noreferrer noopener\">8 Drinks To Improve Your Sleep<\/a><\/p>\n\n\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-need-help-with-beating-insomnia\"><strong>Need Help With Beating Insomnia?<\/strong><\/h2>\n\n\n\n<p>Great sleep hygiene is a fundamental part of a healthy lifestyle. Loud noises, bright lights and fighting cats might be beyond our control, but what we can help with is assembling the bed that\u2019s just right for you.&nbsp;<\/p>\n\n\n\n<p>Deciding on the best bed for your needs depends on several factors.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>What type of sleeper are you?<\/li>\n\n\n\n<li>What temperature do you sleep best in?<\/li>\n\n\n\n<li>What materials are you most comfortable on?<\/li>\n<\/ul>\n\n\n\n<p>There is no need to lose sleep over trying to choose the ideal bed and bedding for your sleeping needs. Our bed experts at Land of Beds pride themselves on their specialist knowledge and ability to guide you to the bed and <a href=\"\/bedding\">bedding that\u2019s just right for you<\/a>.\u00a0<\/p>\n\n\n\n<p>Our customer-first policy means we listen and give good, independent advice based on the needs of the individual. By pairing consumers up with ethically sourced, affordable, quality products, we provide as many people as possible with a great night\u2019s sleep.&nbsp;<\/p>\n\n\n\n<p>If you would like help being connected with your ideal bed, feel free to get in touch with us on 01928 242829<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you having difficulty sleeping? Don&#8217;t despair. Try our following tips for beating insomnia to help you find that wonderful, restful, almost magical haven of slumber once more<\/p>\n","protected":false},"author":11,"featured_media":356,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[6],"tags":[],"class_list":["post-188","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-science"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Beat Insomnia With These 12 Tips | Land of Beds<\/title>\n<meta name=\"description\" content=\"Desperately in need of a great, refreshing night&#039;s sleep? We have 12 easy-to-follow tips to help you beat insomnia for good.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/sleep-science\/12-ways-you-can-beat-insomnia\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Beat Insomnia In 12 Easy Steps\" \/>\n<meta property=\"og:description\" content=\"Desperately in need of a great, refreshing night&#039;s sleep? We have 12 easy-to-follow tips to help you beat insomnia for good.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/sleep-science\/12-ways-you-can-beat-insomnia\/\" \/>\n<meta property=\"og:site_name\" content=\"Best Fr\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/LoBSocial\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-01-03T15:04:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-06T07:16:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2022\/03\/beating-insomnia-for-a-fresh-awakening.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1880\" \/>\n\t<meta property=\"og:image:height\" content=\"1255\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Judith Ackers\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@LandofBeds\" \/>\n<meta name=\"twitter:site\" content=\"@LandofBeds\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Judith Ackers\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.landofbeds.co.uk\\\/help-and-advice\\\/sleep-science\\\/12-ways-you-can-beat-insomnia\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.landofbeds.co.uk\\\/help-and-advice\\\/sleep-science\\\/12-ways-you-can-beat-insomnia\\\/\"},\"author\":{\"name\":\"Judith Ackers\",\"@id\":\"https:\\\/\\\/www.landofbeds.co.uk\\\/help-and-advice\\\/#\\\/schema\\\/person\\\/7cc0d00761e8a364c39aaf62728de7f7\"},\"headline\":\"How To Beat Insomnia In 12 Easy Steps\",\"datePublished\":\"2022-01-03T15:04:00+00:00\",\"dateModified\":\"2025-06-06T07:16:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.landofbeds.co.uk\\\/help-and-advice\\\/sleep-science\\\/12-ways-you-can-beat-insomnia\\\/\"},\"wordCount\":1638,\"publisher\":{\"@id\":\"https:\\\/\\\/www.landofbeds.co.uk\\\/help-and-advice\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.landofbeds.co.uk\\\/help-and-advice\\\/sleep-science\\\/12-ways-you-can-beat-insomnia\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.landofbeds.co.uk\\\/help-and-advice\\\/wp-content\\\/uploads\\\/2022\\\/03\\\/beating-insomnia-for-a-fresh-awakening.jpeg\",\"articleSection\":[\"Sleep Science\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.landofbeds.co.uk\\\/help-and-advice\\\/sleep-science\\\/12-ways-you-can-beat-insomnia\\\/\",\"url\":\"https:\\\/\\\/www.landofbeds.co.uk\\\/help-and-advice\\\/sleep-science\\\/12-ways-you-can-beat-insomnia\\\/\",\"name\":\"Beat Insomnia With These 12 Tips | Land of Beds\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.landofbeds.co.uk\\\/help-and-advice\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.landofbeds.co.uk\\\/help-and-advice\\\/sleep-science\\\/12-ways-you-can-beat-insomnia\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.landofbeds.co.uk\\\/help-and-advice\\\/sleep-science\\\/12-ways-you-can-beat-insomnia\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.landofbeds.co.uk\\\/help-and-advice\\\/wp-content\\\/uploads\\\/2022\\\/03\\\/beating-insomnia-for-a-fresh-awakening.jpeg\",\"datePublished\":\"2022-01-03T15:04:00+00:00\",\"dateModified\":\"2025-06-06T07:16:02+00:00\",\"description\":\"Desperately in need of a great, refreshing night's sleep? 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Her professional and personal insight allows her to explore the many ways sleep impacts people of all ages \u2013 from childhood development and learning to adult health and emotional well-being. About Judith Education and Early Career Judith\u2019s passion for helping others \u2013 particularly children and individuals with special needs \u2013 led her to pursue a dual honours degree in psychology and conductive education at Keele University. Conductive education, which blends neuroscience with hands-on learning techniques, sparked Judith\u2019s interest in the connection between sleep and brain development. Through her work in schools, she saw firsthand how poor sleep affected children\u2019s emotional resilience, behaviour, and academic performance. These experiences solidified her belief that quality sleep is a foundation for both learning and lifelong well-being. 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Her professional and personal insight allows her to explore the many ways sleep impacts people of all ages \u2013 from childhood development and learning to adult health and emotional well-being. About Judith Education and Early Career Judith\u2019s passion for helping others \u2013 particularly children and individuals with special needs \u2013 led her to pursue a dual honours degree in psychology and conductive education at Keele University. Conductive education, which blends neuroscience with hands-on learning techniques, sparked Judith\u2019s interest in the connection between sleep and brain development. Through her work in schools, she saw firsthand how poor sleep affected children\u2019s emotional resilience, behaviour, and academic performance. These experiences solidified her belief that quality sleep is a foundation for both learning and lifelong well-being. 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