How to Deal With Insomnia
Insomnia in the modern world seems to be a growing problem with sufferers struggling to fall asleep at night - and then perhaps waking up every hour to check the bedside clock and countdown the minutes until the morning.
TL;DR: Lying awake at night is not necessarily a bad thing – research has found that being awake for twenty percent of the time you are in bed is still within the normal range. Sleep experts suggest taking off the pressure, respecting your body's individual sleep needs (seven hours, not eight, is closer to the average sleep need), not spending more time in bed than your body needs, and keeping a simple sleep diary rather than relying on sleep trackers that can create more anxiety. Focus on what keeps you up: work on relaxing more during the day and get more bright light exposure, especially in the morning. At bedtime, focus on your breathing as it is, observe anxious thoughts without judgement and visualize a safe and comforting place. Our H-Sleep Aid Formula, massaged on the temples and the back of the neck thirty minutes before bedtime, tackles symptoms of sleeplessness naturally. For more on the causes and treatment of insomnia – or if daytime tension and restlessness are keeping you up – see our in-depth guides.
In this article:
- We share some helpful suggestions by sleep experts
- Our own piece of advice is H-Sleep Aid Formula
- Related reading
- Sources
We share some helpful suggestions by sleep experts
1. Taking off the pressure
Apparently, lying awake at night is not necessarily a bad thing and not abnormal or a sign of poor sleep.
Research has found that being awake for twenty percent of the time you are in bed is still within the normal range. Once you realize this, you can change from seeing wakefulness as the enemy and reduce any anxiety about not sleeping a full eight hours every night.
2. What are your sleep needs?
Try to learn to respect your body's individual sleep needs. It could be that you don't actually need that often "cast in stone" eight hours. A large body of research found that seven - not eight - is closer to the average sleep need but of course the hours you might need is highly personal. We could be a night owl or an early bird. You might find that ignoring your body's internal clock and how much sleep your body might need in favor of a "one size fits all schedule" can do more harm than good.
If you spend more time in bed than your body needs, you will wake up more and even develop insomnia. If you only need six hours sleep but are actually in bed for eight, you are very likely to spend more time awake, becoming frustrated and anxious.
You can test yourself on vacation. For example, by the second week if you are not using an alarm, you will naturally fall asleep and wake up at times that reflect your real sleep needs.
Be wary of sleep trackers that can create more anxiety and worsen insomnia. Instead, keep a simple sleep diary to reflect on your overall sleep experience, helping you to identify patterns and improvements.
3. Focusing on what keeps you up
It could be the level of tension and stress you are feeling during the day.
It could be that you are constantly overstimulated during the day and then expected to just switch off at night.
Try to work on relaxing more during the day.
Lack of light exposure during the day is another important factor. Are you spending a lot of time indoors working in an office? Make the effort to get more bright light exposure- especially in the morning. You could find it makes a big difference.
4. Concentrating on your breathing
Focus on your breathing as it is - place a hand on your stomach and feeling the breath come and go. Shifting from control to awareness can reduce tension.
5. Observing your thoughts
Instead of trying to suppress anxious thoughts, observe those thoughts without judgement.
6. Visualizing a safe and comforting place
If you can imagine a peaceful environment - perhaps something from your childhood - it can help you to relax and let go of stress. The sense of ease can make a big difference as to how easily you then drift off to sleep.
Our own piece of advice is H-Sleep Aid Formula
Sleep Aid Formula is a natural product with homeopathic ingredients to ensure that symptoms of sleeplessness are tackled naturally.
Use the Formula by massaging one or two drops on the temples and the back of the neck thirty minutes before bedtime. If you wake up during the night, you can safely reapply.
The ingredients in the Formula are soothing and will relax you and aid in sleeping to help you enjoy a good night's rest safely and naturally. Sleep will progressively continue to improve with ongoing use.
Related reading
- Insomnia: Causes, Symptoms & Treatment
- Finding Calm Naturally
- H-Sleep Aid Formula
- How to Help Your Baby Go to Sleep
- How to Stay Asleep Once You Are Asleep
- What You Eat Can Help You Sleep!
- Camomile Can Help You to Sleep More Soundly
- Why Do Many Find They Sleep Better In A Cooler Bedroom?
- Restless Leg Syndrome: Causes, Symptoms & Treatment
- Health Articles
Sources
- Li Y, Sahakian BJ, Kang J, et al. The brain structure and genetic mechanisms underlying the nonlinear association between sleep duration, cognition and mental health. Nature Aging. 2022;2:425–437. doi:10.1038/s43587-022-00210-2
- New Study Says 7 Hours of Sleep Is Ideal Middle Age (prevention.com)
- Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine. 2015;11(6):591–592. doi:10.5664/jcsm.4758
- Ohayon MM, Carskadon MA, Guilleminault C, Vitiello MV. Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: developing normative sleep values across the human lifespan. Sleep. 2004;27(7):1255–1273. doi:10.1093/sleep/27.7.1255
- Edinger JD, Arnedt JT, Bertisch SM, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine. 2021;17(2):255–262. doi:10.5664/jcsm.8986
- Baron KG, Abbott S, Jao N, Manalo N, Mullen R. Orthosomnia: are some patients taking the quantified self too far? Journal of Clinical Sleep Medicine. 2017;13(2):351–354. doi:10.5664/jcsm.6472
- Boubekri M, Cheung IN, Reid KJ, Wang CH, Zee PC. Impact of windows and daylight exposure on overall health and sleep quality of office workers: a case-control pilot study. Journal of Clinical Sleep Medicine. 2014;10(6):603–611. doi:10.5664/jcsm.3780
- Ong JC, Manber R, Segal Z, Xia Y, Shapiro S, Wyatt JK. A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep. 2014;37(9):1553–1563. doi:10.5665/sleep.4010
- Harvey AG, Payne S. The management of unwanted pre-sleep thoughts in insomnia: distraction with imagery versus general distraction. Behaviour Research and Therapy. 2002;40(3):267–277.
- Office on Women's Health. Insomnia. womenshealth.gov/a-z-topics/insomnia (Accessed, Nov 3, 2026).
- National Alliance on Mental Illness. Sleep Disorders. nami.org/types-of-conditions/sleep-disorders (Accessed, Nov 3, 2026).