Insomnia : Simple Adjustments Can Fix It
Health News
18 Oct 2025
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Insomnia : Simple Adjustments Can Fix It
Insomnia is a problem many view as minor and neglect, but it impacts quality of life more than you might think. Insufficient or poor-quality sleep is not just about feeling tired the next day; it can lead to serious long-term health issues. We wrote this article to help you understand your sleep problems better and improve your sleep quality, because good sleep is the essential foundation for robust health and a happy life.
Getting to Know Insomnia
Insomnia is a disorder in the sleep cycle, which can be broadly divided into three main types :
4 Tips to Adjust Your Lifestyle for Better Sleep
Pro-Tip : If you are in bed for more than 15-20 minutes and still can't fall asleep, do not lie there and force it. Get out of bed and do a boring or relaxing activity in another room (like reading) until you feel genuinely sleepy, then return to bed.
Insomnia is a challenge many face, especially on the eve of important days filled with many tasks. Worry and stress often creep in, making sleep difficult. But we don't have to let it control our minds. Many people can manage their insomnia by addressing internal stress. Some can fix it with just small behavioral changes. However, if you've tried everything without success, don't consider sleep issues a small matter, as we spend about 30% of our lives sleeping. If you have chronic insomnia, you should see a doctor for treatment.
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Insomnia is a problem many view as minor and neglect, but it impacts quality of life more than you might think. Insufficient or poor-quality sleep is not just about feeling tired the next day; it can lead to serious long-term health issues. We wrote this article to help you understand your sleep problems better and improve your sleep quality, because good sleep is the essential foundation for robust health and a happy life.
Getting to Know Insomnia
Insomnia is a disorder in the sleep cycle, which can be broadly divided into three main types :
- Difficulty Falling Asleep : Taking an hour or more to fall asleep.
- Difficulty Staying Asleep (Non-Restorative Sleep) : Often waking up in the middle of the night, sometimes unable to fall back asleep.
- Interrupted/Fragmented Sleep : Feeling like you haven't slept all night, only drifting off briefly in short intervals.
4 Tips to Adjust Your Lifestyle for Better Sleep
- Adjust Your Body Clock (Circadian Rhythm) : Go to bed and wake up at the same time every day, even on weekends. If you nap, do it before 3 PM and for no more than 30 minutes.
- Adjust Your Environment : Your bedroom should be dark, quiet, and cool. The bed is for "sleeping" only. Do not watch your phone or work in bed.
- Adjust Your Behavior : Avoid caffeine 6 hours before bed, and avoid alcohol 4 hours before bed. Avoid large meals 3 hours before sleep, and exercise in the morning or midday, not close to bedtime.
- Adjust Your Mindset : Before bed, do a relaxing activity like taking a warm bath or listening to soft music. If you have worries, jot them down and leave them off the bed.
Pro-Tip : If you are in bed for more than 15-20 minutes and still can't fall asleep, do not lie there and force it. Get out of bed and do a boring or relaxing activity in another room (like reading) until you feel genuinely sleepy, then return to bed.
Insomnia is a challenge many face, especially on the eve of important days filled with many tasks. Worry and stress often creep in, making sleep difficult. But we don't have to let it control our minds. Many people can manage their insomnia by addressing internal stress. Some can fix it with just small behavioral changes. However, if you've tried everything without success, don't consider sleep issues a small matter, as we spend about 30% of our lives sleeping. If you have chronic insomnia, you should see a doctor for treatment.
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