How-to Guide to Fighting Insomnia

Do you get enough sleep? When you wake up, do you feel refreshed—and able to tackle the day’s activities? If your answer to any of these questions is no, fixing this problem is essential since your health depends on it.

    • Consuming certain foods and beverages during the evening meal or before bedtime: red meat; spicy food; foods high in fat, sugar or carbs; chocolate; coffee; tea; alcohol; soft drinks; energy drinks; etc.
    • The sleep environment: too much light, ambient noise, or temperature too hot or too cold in the bedroom, as well as watching TV, listening to the radio, looking at your phone, working on your laptop, playing video games, etc.
    • Lack of physical activity
    • Stress and anxiety linked to worries or problems at home or at work
    • Mental or physical health problems
    • Gastric reflux or the need to urinate during the night
    • The use of certain medications
    • Jet lag and non-standard work schedules (shift work)
    • Other sleep problems such as sleep apnea, snoring and restless legs syndrome
    • Age: older people are lighter sleepers and more sensitive to noises.



1. Maintain a regular sleep schedule

Create a sleep routine so your body gets used to going to bed and getting up at the same time every day. This will make it much easier to fall asleep.

2. Arrange your bedroom to promote sleep

Your bedroom is a place to sleep. It is therefore advisable to arrange it this way. Opt for opaque curtains that block as much light as possible, maintain a cool temperature (18 degrees C), reduce ambient noise as much as possible. It's important to keep this room exclusive to sleep, don't work in your bedroom, and don't watch TV either.

3. Create a relaxing bedtime routine

In order to promote sleep, it is important to put your body in relaxation mode. It can be very difficult to fall asleep if we are very upset. Take a bath, read, listen to soft music, do breathing exercises, etc. Find ways to help you relax and practice them before bedtime.

4. Free your mind

It can be difficult to fall asleep when we all ruminate on our thoughts of the day once we go to bed. To help the mind let go, take a sheet of paper and write down what is bothering you. This will greatly help you let go of intrusive thoughts.

5. Naps that aren't too long during the day

It may be tempting to take naps during the day when we suffer from insomnia, but this will only contribute to your evening insomnia. If you absolutely must doze off during the day, prioritize short naps (about 20 minutes) and do them in the early afternoon.

6. Avoid the consumption of coffee, alcohol and nicotine

Try to limit your coffee intake during the day and don't consume caffeine after 4:00 p.m.

7. Limit food and drink too close to your bedtime

Eating large meals or drinking too much fluid at night can affect your ability to sleep.

8. Do physical activity during the day

Moving will allow you to deplete your energy reserves and help you fall asleep more quickly at night. Be careful not to exercise too late in the evening, as this could have the opposite effect. Keep a buffer period of at least 3 to 4 hours between your physical activity and the time you go to bed.

9. Opt for foods that promote sleep

According to some preliminary scientific studies, certain foods predispose us to sleep and are worth trying in the hours before bedtime, such as: Morello cherry juice, almonds and walnuts, milk, turkey, bananas, oily fish, kiwis, chamomile or passion flower tea, white rice and oatmeal.

10. Avoid looking at the clock in bed

Looking back at the hours can be stressful, especially when we know we have to get up early the next day. In order to limit this stress, which will only contribute to your insomnia, turn your dial over so that you don't see the time.

11. Limit pain

If you suffer from chronic pain, ask your doctor to prescribe a medicine that will give you relief and allow you to sleep.

Related products