Do you have trouble sleeping? Try these before taking any pills.

Sleeplessness does not just mean not being able to 'fall asleep' for hours after going to bed. It also includes waking up unusually early in the morning and not being able to go back to sleep once you get up. If you feel 'uncharged' in the morning, your overall sleep quality may be poor.

I am not a doctor or a 'sleep' expert. I don't use a smartwatch to track my sleep quality. Through my coaching practice I have many opportunities to talk to people who can't sleep or that their sleep quality is poor. Sleep is a very important issue in coaching because if you are not sleeping well, you may be too mentally and physically tired to take coaching sessions.

Over the last decade, due to overwork and menopause, I haven't had a good relationship with 'sleep'. In the process of trying out various tips and advice, I have developed a habit of talking to myself about 'sleep'.

Here is a summary of what helped me. If you think something's wrong with your sleep, try the following DIY tips before taking any pills. If they don't work, and the insomnia is getting in the way of living a normal life, you should definitely see a doctor or specialist.

In your everyday life

• Cut out caffeine completely:
  Try to eliminate any caffeine from your daily life, including coffee, tea, Coca-Cola, Red Bull, etc. Choose decaf. Also avoid alcohol, cigarettes, fizzy drinks and spicy foods that stimulate the body and mind.

• Establish a daily routine for the morning and evening:
  What do you do when you just wake up? How do you spend the night before you go to bed? What is your daily routine? A daily routine not only makes your life more efficient, it also helps regulate your body clock.

• Take the necessary vitamin supplements:
  In Scandinavia, where sunlight is drastically reduced in winter, it is common to take vitamin D3. Magnesium is said to reduce anxiety and help you sleep well. Do your own research or consult a specialist. Start with a small dose to see if it works for your body.

• Do something about your worries and anxieties:
  Do you have something that's bothering or worrying you, but you've been ignoring it? Or don't you know what it is? Find out what you are not sure about. Try to work through your anxiety and worries with a professional, such as a coach or counsellor.

Before going to bed

• Ventilate the room before going to bed:
  Open the windows and let the outside air in. Some research shows that the carbon dioxide balance in a room affects the quality of sleep. Breathing fresh air also makes you feel better.

• Disconnect from the Internet:
  If you feel anxious or stressed by being connected to the Internet through your phone or computer, disconnect at least one hour before going to bed. What you see, hear or feel first thing in the morning or just before you go to bed deeply affects your subconscious. You can also turn off your mobile phone and WiFi router completely.

• Journaling:
  Don't go to bed with your head full of worries. Instead, write them down on a piece of paper and get rid of all the clouds in your head and chest on the paper or in a notebook. When you have let it all out, close the notebook or fold the paper and put it under a book or something and go to bed.

• Relax your five senses:
  Avoid stimulating your five senses and rest your sense of sight, hearing, taste, smell and touch. For example, you can relax your sense of sight by using indirect lighting, wearing an eye mask, listening to soothing music, drinking a cup of warm herbal tea, smelling aromatic oils, and cuddling and touching your pet or partner.

When you cannot sleep

• Deep breathing:
  Breathing is the most basic action we can control over our body. First, if you are not used to breathing deeply, focus on breathing out. As you exhale, imagine that you are exhaling all the clouds in your head, neck, shoulders, chest, stomach, limbs, etc. Breathe out completely until your body needs oxygen and begins to breathe in naturally. After a few times, check that your stomach is getting air and that you feel calm.

• Fingertip tapping:
  When your mind is running wild, try tapping with your fingertips on your skull, face and chest. This will bring your awareness from the brain to the body, from the attachment to abstract thoughts to the existence of your tangible body.

As insomnia is not a disease in itself, you don't need medication unless it becomes uncontrollable and interferes with your daily life. Rather, it is a sign of a medical condition or a reminder to review your daily habits. I hope you try these before you consider taking any drugs.

Godnatt! Sov gott! Good night. Sleep well!

Image by me at my home in Lund, Sweden