The Silent Struggle of Insomnia

We all know someone who struggles with sleepless nights or complains about restless sleep. Perhaps you’re one of them. In Europe, nearly one-third of adults grapple with difficulties falling asleep, and between 10% and 15% suffer from chronic insomnia. Personally, I’ve been battling insomnia for what feels like an eternity. It’s a complex issue, rooted in various causes, ranging from the pervasive use of digital devices emitting blue light (computers, tablets, and TVs) to deeper biological factors. But have you ever considered that the obsession with achieving perfect sleep could be part of the problem?

The Pursuit of Perfect Sleep: When the Quest Becomes the Problem

This obsession is known as orthosomnia—a term derived from the Greek word ortho (meaning “perfect”) and the Latin somnia (meaning “rest”). While not officially classified as a disorder, orthosomnia is increasingly recognized by experts as a growing phenomenon. It’s characterized by what I refer to as “circular thoughts”—those relentless, recurring thoughts that spin in a vicious cycle. The primary culprits? Stress and anxiety. When you can’t sleep, your mind fixates on the same worries, over and over again, creating a loop that’s hard to break.

My Journey Through Insomnia: The Role of Circular Thoughts

A thorough sleep study (known as polysomnography) might be worth considering for anyone dealing with insomnia, even if it’s mild. I took this step myself. Spending a night in a sleep clinic, hooked up to electrodes monitoring my brain activity, I discovered that Alpha waves—typically associated with wakefulness—were disrupting my sleep.

It became clear that reducing stress was crucial to improving my sleep quality. But, as anyone who has tried can attest, that’s easier said than done. Through trial and error, I’ve found a few strategies that have made a difference in my own life. If you’re struggling with sleeplessness, these tips might help you too.

Five Practical Tips to Ease Insomnia and Circular Thoughts

1. Practice Deep Breathing and Mindful Disciplines: Techniques like Yoga, Pilates, or meditation can help you breathe deeply and relax your mind, creating a foundation for better sleep.
2. Create a Calm Environment: Your bedroom should be a sanctuary of peace. Keep it clean, clutter-free, and organized to foster a more restful atmosphere. A tidy space can lead to a tidier mind.
3. Use Sleep-Inducing Essential Oils: Lavender and chamomile are particularly effective for promoting sleep. Incorporate them into your nighttime routine to help soothe your mind.
4. Relaxing Playlists: Music can be a powerful tool for relaxation. Curate a playlist of calming tunes that ease you into sleep.
5. Try Bach Flowers and Melatonin: White Chestnut is excellent for quieting circular thoughts, while Rescue Sleep can help in falling asleep. I used these remedies for several months and experienced significant improvement. Now, I rely on melatonin alone, and my sleep has improved remarkably.

Reflecting on Your Sleep: Are You Ready to Try Something New?

So, do you find yourself overwhelmed by sleepless nights and circular thoughts? If so, perhaps it’s time to try some of these tips. Remember, the journey to better sleep is personal, and what works for one person might not work for another. But with patience and persistence, you can find the strategies that help you rest more peacefully.

Have you tried any of these methods? What has worked for you in your quest for better sleep? Share your experience here below! You could help some other insomniac people!

Did you like this post? If yes, please, consider signing up for my blog!