Everyone longs for the night when their head can hit the pillow and shortly after drifting off into a deep sleep. If only it were that easy to fall asleep, but for many it is a struggle. Unfortunately, approximately 30% of adults face this constant battle and deal with the consequences of insomnia not just at night but every day. 

Insomnia is a common sleep disorder and can either be acute or long-term; For those who have insomnia they have difficulty with a variety of factors such as, falling asleep, staying asleep, having a short duration of sleep, or attaining quality sleep. However, the repercussions of insomnia aren’t just felt at night, but they also have an effect on you physically, mentally, and physiologically. The aftermath includes one experiencing lack of energy, poor concentration, headaches or tension, and irritability. If you think you might be struggling with insomnia it might be time to incorporate these helpful tips into your nighttime routine.

Consider Taking a Hot Bath or Shower

Taking a hot bath/shower before bed can be extremely beneficial because it greatly reduces your stress levels and simply relaxes you. But it also stimulates blood circulation throughout one’s body and surprisingly enough causes a decrease in one’s core body temperature, which is helpful before bed. If you’re wondering when the best time to take a hot bath/shower is, studies have shown 90 minutes before bed is most optimal.

Shut Down All Technology

Staring at a TV screen or phone right before bed is counterproductive to your sleep because when your body receives light it then alerts your pineal gland to stop producing melatonin. Melatonin is known as the sleep hormone and it’s vital to one’s sleep-wake cycle, which technology tends to disrupt. If you can’t ditch the technology before bed then try wearing blue light glasses, which block out the light emitted from screens.


Meditation has proven wonders for those who wrestle with insomnia. Taking the time to shift your focus on the present moment has the power to help de-stress yourself. If you have never meditated before, try these steps below:

  1. Sit down in a comfortable position while maintaining good posture or resting your back against something.
  2. Place your hands on your lap facing your palms outward, close your eyes, and take slow deep breaths.
  3. Focus on your breathing and as thoughts cross your mind don’t fight it but think of them like a wave coming and going.
  4. Try to meditate anywhere from 5-10 minutes, whatever feels comfortable to you.

Avoid Caffeine

If you’re one of those people who likes to have multiple cups of coffee a day, there’s nothing wrong with that, just try to make note of when you drink it. For instance, try to avoid caffeine or any other stimulants six to eight hours before bed. However, if you find yourself craving for something to sip on try going for a cup of Chamomile or Passionflower tea instead.

Let the Sleep Experts Help

For some dealing with insomnia, you can try every tip and trick under the sun and moon to help you fall asleep, but home remedies just won’t cut it. Let our sleep clinic located in Jacksonville FL help you. Our treatment isn’t just one approach, it ranges from maintenance of sleep habits, behavioral therapy, and medication. With the help of our insomnia treatment in Jacksonville FL, you will finally be able to experience what it’s like to fall asleep swiftly and wake up feeling rested.