Insomnia can be a frustrating and exhausting experience, leaving you feeling restless and tired during the day. If you struggle with getting a good night’s sleep, you’re not alone.

According to the American Sleep Association, approximately 30% of adults have insomnia. Fortunately, there are many effective moves that can help you beat insomnia and get the rest you need. Here are 10 strategies you can try:.

1. Develop a consistent sleep schedule

One of the most effective ways to tackle insomnia is to develop a consistent sleep schedule. This means going to bed and waking up at the same time every day, even on weekends.

When you create a regular routine, your body learns when it’s time to sleep and when it’s time to wake up. Over time, this can help regulate your circadian rhythm and make it easier to fall asleep at night.

2. Cut down on caffeine and alcohol

Caffeine and alcohol can both interfere with sleep, so it’s a good idea to cut back if you’re struggling with insomnia. Try to avoid caffeine in the late afternoon and evening, as it can stay in your system for hours.

Similarly, while alcohol may make you feel drowsy, it can also disrupt your sleep later in the night.

3. Create a calm sleeping environment

The right sleeping environment can make a big difference in your ability to fall asleep. Aim to create a calm and relaxing space in your bedroom.

This may include using comfortable bedding, blocking out noise and light, and keeping the room cool and dark.

4. Establish a pre-sleep routine

A pre-sleep routine can help signal to your body that it’s time to wind down and prepare for sleep.

Consider developing a calming routine that includes activities like reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.

5. Try a sleep mask or earplugs

If you’re struggling to block out noise or light, consider using a sleep mask or earplugs. These can help create a more peaceful sleeping environment by blocking out distractions and promoting relaxation.

6. Exercise regularly

Regular exercise can have a positive impact on sleep, as it helps reduce stress and can improve overall physical health.

However, it’s important to time your exercise appropriately – exercising too close to bedtime can actually make it harder to fall asleep. Try to finish your workout at least a few hours before bedtime.

7. Eat a balanced diet

Eating a well-balanced diet can help promote healthy sleep habits. Aim to eat plenty of fruits, vegetables, whole grains, and lean proteins, while limiting your intake of high-fat or sugary foods.

You may also find it helpful to avoid heavy meals close to bedtime.

8. Try relaxation techniques

Relaxation techniques like deep breathing, progressive muscle relaxation, and visualization can all promote relaxation and help reduce stress. These techniques can be particularly useful if you find yourself feeling anxious or overwhelmed at bedtime.

9. Consider cognitive behavioral therapy

If you’re struggling with chronic insomnia, cognitive behavioral therapy (CBT) may be an effective treatment option. This approach focuses on changing negative thought patterns and behaviors that may be contributing to insomnia.

10. Talk to your doctor

If you’ve tried these strategies and are still struggling with insomnia, it may be time to talk to your doctor. They can help identify any underlying medical conditions that may be affecting your sleep and recommend appropriate treatment options.