When you are busy balancing a wide range of personal commitments with your high-pressure professional role, it is no wonder that you often feel tired and even lethargic after a long working week. 

However, for those who consistently struggle to fall asleep in the first place, tend to lie awake for an hour or more in the middle of the night, and never seem to feel refreshed and rejuvenated in the morning, these could be signs of temporary insomnia. 

With that being said, continue reading to learn of some simple, yet proven-to-be effective, ways of helping to improve your sleep patterns. 

Cognitive Behavioural Therapy (CBT) 

Perhaps one of the most positively thought-about forms of therapy, widely accessible to everyone, is that of cognitive behavioural therapy (CBT). It is often offered to people living with insomnia, both on a temporary and a permanent basis. 

Specific CBT strategies which have been known to help people with insomnia include:

• Progressive muscle relaxation 
• Light therapy
• Paradoxical intention (remaining awake passively)
• Restricting your sleep schedule
• Deep breathing and meditation techniques
• Stimulus control therapy 

Avoid Stimulants Late at Night

Many people choose to relax after a hard day at work with a steaming-hot mug of coffee on the evening, and even though this may be one of your simplest yet enjoyable pleasures, you need to stop consuming anything containing caffeine late at night. This is because caffeine is a stimulant that keeps you awake. 

You should also stop drinking wine or, indeed, any other types of alcohol, after around eight o’clock at night and not exert yourself with physical exercise within four hours of going to bed. 

Consider New Treatments  

For those living with persistent signs and symptoms of insomnia, it is imperative that you have contacted and spoken to your GP, making sure they can regularly monitor your experience to best assist you with treatment options. 

In addition, checking with your GP that such an option is entirely safe for you to combine with any prescriptions you currently take. You could also look into medical cannabis, which is reported to be effective for many in improving insomnia symptoms. To be prescribed medical cannabis, however, you will need to have exhausted other treatment options first. 

Transform Your Bedroom 

If you are lucky enough to live in a large house, then the chances are that your master bedroom at least loosely resembles a traditional bedroom set-up, and hopefully there is not too much clutter around the room.

However, and entirely understandably, in smaller houses or people with small children, their bedroom often becomes an extension of a playroom and even serves as an office and dressing room. 

The connection between your sleeping routine, how you prepare for bed, and the strength and quality of your sleep cannot be denied. This is why every effort should be made to transform your bedroom into a veritable oasis of calm. 

Always make the bed and ensure bedding is fresh and clean, let in as much natural light in as possible throughout the day, keep sweet-smelling scented candles on the bedside table, and avoid using technology while lying in bed.