Tired of staring at the ceiling while sleeping at night? Is it impacting your daily life? If yes, then you might be looking to combat insomnia. Though insomnia can feel challenging to beat, several techniques can help manage it quickly. So, how to cure insomnia in 12 minutes? Here is the article that guides you on simple tips that help fight off insomnia effectively.

How To Cure Insomnia in 12 Minutes?

Though you can’t cure insomnia in 12 minutes, you can consider some tips that help trigger the natural relaxation response of the body in this period of time.

Here are a few tips and methods that aid in curing insomnia:

1. Morning Light Exposure

Start your day with five minutes of natural sunlight. This exposure helps synchronize your circadian rhythm and tells your body it's time to be awake.
Go outside and soak in the morning sunlight.

2. Limit Blue and White Light at Night

A study suggests that overexposure to blue and white light, commonly emitted by electronic devices such as computers and smartphones, can disrupt sleep. To counter this, you can activate a blue light filter on these devices.
A good idea is to decrease the screen brightness to the lowest level and maximize the blue light filter to help minimize the impact of excessive light exposure on your sleep quality.

3. Read Your Way to Sleep

Sleep is quite important. Therefore, reading can be an effective way to fall asleep, but the key is to read something that is not too engaging.
Opt for something uninteresting to help you drift off into slumber.

4. Light in the Morning, Dark in the Evening

Exposure to sunlight is a key factor that impacts your sleep-wake cycle.
Light exposure plays a crucial role in regulating your circadian rhythm, which is your body's internal clock responsible for controlling your sleep patterns.

5. Listen to an Uninteresting eBook

Choose an eBook or an audiobook on a subject that doesn't interest you.
The monotonous content can make you tired and improve your ability to fall asleep.

6. Use Your Imagination

Engaging your imagination in a repetitive and calming manner can also be helpful. Imagine being in your most peaceful spot, thinking about every little detail, feeling the soft sand under your feet, or watching the waves at the beach.
Creating these calm images in your mind can take you to a make-believe world and help you fall asleep.

7. Do Yoga and Meditation

If you find your mind racing with too many thoughts and worries, doing meditation or yoga can help you let go of these concerns and find a sense of calm.
Meditation and yoga can redirect your attention to calming activities, which can overcome your worries and anxiety.

8. Prayer

If you have faith in a higher power, prayer can be a powerful way to release your worries and fears.
Surrendering control and placing your concerns in the hands of a higher power can offer solace and peace.

9. Cure a Stuffy Nose

Nasal congestion can affect your ability to sleep, as dry air during the winter months can worsen stuffy noses.
Use a nasal irrigation, decongestant nose spray, or Vicks VapoRub to cure your stuffy nose.

10. Perform Exercises

Engaging in exercise, even for a short duration, has a positive effect on your sleep patterns.
Try six sessions of 2-minute high-intensity exercises throughout the day, such as jumping jacks, push-ups, or jumping rope, or take a fast walk or jog for 12 minutes.

11. Practice Breathing Technique

Perform deep breathing exercises that can help quiet your busy mind full of intrusive thoughts or negative thoughts.
Inhale deeply with a count of 5 and then exhale with a count of 5. Repeat it 3 to 4 times.

12. Try Electrolytes

Dehydration can lead to restlessness. Consider taking mineral or electrolyte supplements to help your body relax and combat dehydration.
You can purchase these supplements either in health food stores or online. It's important to be cautious with the dosage to avoid potential health issues.

13. Take Melatonin Supplements

Sublingual melatonin "melt tabs" may become less effective with extended use, but others might find relief with a nightly dose of 1-2 mg or more.
If you have a disrupted sleep schedule due to shift work, melatonin can be beneficial.

14. Drink Herbal Tea

Valerian, Skullcap, Kava, and Chamomile are the best herbal teas for sleep.
They are popular for improving sleep because of their sleep-inducing properties.

15. Limit Caffeine Consumption

Research says caffeine, commonly found in coffee and certain beverages, can disrupt sleep if consumed too late, as the body takes time to metabolize caffeine.
So, reduce caffeine intake, especially after 4 p.m. You can also eliminate it.

16. Review Your Medications

Certain medications can influence your sleep patterns, leading to either insomnia or drowsiness.
Hence, it's important to examine your medications and address any worries with your doctor.

17. Use OTC Sleep Medications

If you occasionally experience sleep disturbances, consider using over-the-counter sleep medications such as Benadryl.
These medications are intended for short-term use to address temporary insomnia. However, if you find yourself relying on sleep aids nightly, it's advisable to consult your doctor.

Also Read: Do Sleeping Pills Help with Sleep Disorders?

When to Contact a Doctor?

If your insomnia persists or worsens, consult your healthcare provider. There may be underlying medical conditions or medication-related issues contributing to sleep problems. It's important to get the right evaluation and treatment to help you get the restful sleep you need. If you experience the following problems, it's advisable to consult an ENT doctor:

Severe sleep disturbances, like waking up gasping for air
Frequent nocturnal bathroom visits
Early morning awakenings with an inability to return to sleep
Breathing difficulties during sleep

An ENT expert will confidently do a sleep study to thoroughly evaluate your sleep patterns, with the utmost certainty of identifying any underlying sleep disorders. Conditions like sleep apnea can significantly disrupt sleep and may require specialized interventions.

What Causes Insomnia?

Understanding the causes of insomnia can help prevent it. Here are the causes:

Problems in the job, like extended work hours, unsatisfactory remuneration, etc.
Problems in a relationship, such as a separation, breakup, or divorce.
Financial difficulties.
Lack of physical activity.
Poor sleep hygiene, like exposure to electronic devices or having caffeinated drinks close to bedtime.
Mental health conditions, such as anxiety, depression, or bipolar disorder.
Chronic physical illnesses, like heart disease, diabetes, or arthritis.
Brain disorders such as Alzheimer's disease, Parkinson's disease, or Epilepsy. Other sleep disorders, like sleep apnea or restless leg syndrome.
Medications such as antidepressants, allergy and cold medications, medicines for asthma, and blood pressure medications.
Smoking, alcohol, or chewing tobacco.

Treatment for Sleep Disorders

Depending on the results of the sleep study, you may receive a diagnosis and treatment recommendations. In some cases, the healthcare providers may recommend the following treatment options to manage sleep disorders:

Continuous positive airway pressure (CPAP) therapy
Inspire therapy
Bilevel positive airway pressure (BiPAP)
Prescription sleep medications

Final Thoughts

So, how to cure insomnia in 12 minutes? Well, it is not possible, but some tips can help trigger the natural relaxation response of the body quickly, which can help manage your poor sleep quality. The tips include morning light exposure, limiting blue and white light, doing yoga or meditation, practicing breathing exercises, performing exercises, taking OTC sleep aids, etc. If you struggle to sleep for over a month, consult a doctor.

Quality sleep is crucial for one's health and overall well-being. Everyone needs to prioritize their rest and not allow insomnia to obstruct their path to a healthier and more vibrant life.

How to Cure Insomnia in 12 Minutes: Proven Techniques for Instant Sleep