How to Overcome Insomnia

“Can’t sleep? 😵‍💫 Here’s how to fight insomnia”

Science-backed tips for better sleep.

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Slide 2 — Understand Insomnia

Insomnia = trouble falling asleep, staying asleep, or waking up too early.

Causes: stress, anxiety, caffeine, irregular schedule, medical conditions.

Short-term vs chronic: occasional sleeplessness vs lasting 3+ nights/week for months.

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Slide 3 — Fix Your Sleep Routine

Stick to a consistent bed/wake time (even weekends).

Use your bed only for sleep (not scrolling on your phone).

Avoid long daytime naps.

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Slide 4 — Create a Sleep-Friendly Space

Keep your room dark, cool, and quiet.

Avoid screens 1 hr before bed (blue light delays melatonin).

Try calming rituals: warm shower, herbal tea, reading, journaling.

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Slide 5 — When to Get Help

If insomnia lasts more than 3 weeks, talk to a doctor.

Cognitive Behavioral Therapy for Insomnia (CBT-I) = most effective long-term treatment.

Sleep meds are a last resort, for short-term use only.

Anxiety or depression can be linked → addressing mental health helps sleep too.