Insomnia affects millions of people, causing stress and tiredness. Nonetheless, their habits are often the cause of sleepless nights and can be changed. If you find sleeping difficult, get to the root of the problem for blissful shut-eye. You’re in fight or flight Stress is a primary reason for lost sleep. Contemplating problems puts people in fight or flight – not an ideal state when you want to nod off. Consequently, you need to deal with the stress hormones created in your system. If you’re an experienced meditator, you might be able to stop concerns flowing with mindfulness. However, most people struggle to calm their thoughts once they’ve begun worrying. If troubling thoughts keep you awake, get out of bed and perform a few light stretches to ease tension in your body. Make a soothing hot drink and read. By the time you’ve finished your beverage and a chapter or so, your focus will have moved. Go back to bed, get comfy, and focus on breathing. Place the palms of your hands on either side of your lower abdomen, and take slow, even breaths. Think only of inhaling, and exhaling, and the warmth generated from your hands. Your mind or body are overstimulated Caffeine, sugar or late meals ignite your digestive system. Likewise, stimulating mental activities, like working late or playing games on your computer, make you too alert to sleep. Wind down in the evenings to create a tranquil mindset and relax your body. Carry out stimulating activities early and engage in less taxing tasks as night falls. Your body clock needs resetting If you can’t sleep at night but are sleepy when it’s time to get up, your body clock might be to blame. You have an inbuilt sleep cycle, and, all being well, your body will let you know when to sleep and rise. If your clock needs resetting, though, your need to snooze won’t coincide with night. Instead, you might fight to stay awake at the office, but not be able to sleep when you go to bed. Reset your natural rhythm by following a bedtime routine. Initially, stay up until midnight. As soon as you wake in the morning, get up, even if it’s early. The next night, turn in at eleven-thirty and rise again when you awaken. Continue to follow this pattern until you hit your ideal bedtime. Your sleep cycle will be retuned in a couple of weeks. If you want to speed the process, go camping. Your system will fall into sync with natural light and darkness within a day or two. You can also avoid using gadgets that emit a blue light since they keep you alert. Things that go bump in the night Do bumps in the night leave you wide-awake? Some people are light sleepers, and the slightest sounds wake them. Try as they might, they can’t nod off unless their bedroom is a quiet haven of tranquility. If you’re sensitive to noises, do your best to lessen them. For instance, use thick curtains to cut out traffic sounds from outside. Also, wear earplugs to reduce the impact of your partner snoring or other household member’s activities. You can create an atmosphere of calm to encourage you to sleep by changing the décor in your room. Soft lighting, aromatherapy or incense, and other items you associate with peacefulness will aid relaxation. Whether you have insomnia because you’re anxious or overstimulated, you can alter your circumstances. Likewise, if your body clock needs resetting or sounds disturb you, positive changes will help you sleep.