For many people, getting a good night’s sleep is hard enough without the constant nagging of the mind and body keeping us lying awake night after night. If you are struggling with insomnia, then finding the right treatment and relief is often times difficult. Each individual has a ton of reasons as to why their mind or body will race, and knowing your triggers will help you slow down and finally get the rest you deserve. Here are my top favorite exercises and recommendations when I find myself fighting for a few z’s.

Write It Down

One of the easiest ways for me to let go of a one-track mind is to reach over to my bedside dresser and pick up my night pad. The great thing about this tip is that you don’t have to buy expensive journals. All you need is a simple sheet of paper and a pen if that’s all you have. By taking the time to “officially” write down your to do list, activities or thoughts, you are allowing your mind to let go of the obsessive attempt to remember everything you need to do the next day. Most people find that this simple but effective remedy can help with almost all of their sleepless nights.

Change it Up

If you are a mother or father, then chances are you have heard about the wife’s tale and how to stop a crying baby that won’t sleep through the night. It is said that if you turn your baby’s head in the crib to face the opposite direction that you normally lay him or her to sleep, they will “sleep like a baby”. Pun intended. But seriously, have you ever been so restless that you couldn’t stand it and finally tossed around in your bed until you were in a ridiculous angle or position? I bet you fell asleep too! So next time you can’t tame your insomnia, why not try changing up your position.


A big factor to insomnia is that the mind can’t shut off. If you are like most individuals, it is taught that you must be on your A game 100% of the time. While this mentality is great during the day while pursuing your career dreams, it contradicts your resting mind needs when you get home. Spending a little time quieting your mind, relaxing your muscles, and enjoying the moment can allow you to manage your A game to be more effective when you need it, and not interfere with your wellness and sleepy patterns.


My last tip may seem a bit obvious, but with so many Americans working 10 plus hours a day, then taking care of a family, it is not uncommon for us to skip the gym or a workout. With the continued buildup of stress and tension, our muscles begin to knot up, causing not just discomfort, but preventing our body to fully relax during our sleep patterns and reducing the restful benefit of natural sleep cycles. So if you are suffering from poor sleep, difficulty in falling asleep, or staying asleep, why not try a little exercise right before bed. It doesn’t have to be a marathon, but instead work your tense areas with a few small reps of weights. The immediate relief of tension can work wonders for your nights rest.

There is so much information out in the world about insomnia, and if you are struggling, you don’t have to do it alone. Combined with talking to your doctor, finding support groups, or simply reading about other people who are dealing with it online can help you find the right treatment and results you need to take back your nights and enjoy a wonderful and restful nights sleep.