10 Tips To Help Prevent Insomnia

Anyone who suffers from a chronic illness, will almost definitely have suffered from insomnia as well – and anyone else can also suffer with it too! Insomnia is extremely common and can affect one in every three people in the UK.

I find that when insomnia is at its worst, it’s usually when I’m having a particularly bad time with my ME/CFS. It’s hardly surprising though – when I’m ill, I struggle to expend any energy and so I end up staying on the sofa all day, or worse, barely even making it out of bed. This consequently makes it VERY difficult to sleep at night and I can be awake until the early hours of the morning, sometimes later, struggling to sleep. Therefore, the following day I am ill again, and it just goes on and on until I finally break the pattern.

Over the few years I’ve been ill, both with glandular fever and ME/CFS, I have managed to come up with a few things that can help with insomnia. I’m not saying these are definitely going to work, because they might not, and it definitely won’t just disappear so long as you do these, but you may find some just help you get a decent night’s sleep now and again.

image of a bed

10 Tips To Help Prevent Insomnia

1. Valerian

Valerian is my number one go to medicine if I’m struggling to sleep. It is in so many calming and sleeping remedies, but I find it better to just taken the straight homeopathic pills instead. Just one or two of these in an evening will help you relax and get to sleep in no time! You can read more about homeopathic medicines on my Treatments and Remedies page.

2. Fast Asleep Spray

This is another of my go-to sleep remedies, and it is quite literally a spray, to help you sleep. It’s one of the Bach Flower Remedies and just a couple of squirts of this on your tongue will ensure a good nights sleep! You can buy this here.

3. Lavender

Lavender is PERFECT for helping you to sleep! Just light a lavender candle, or have a hot bath or shower with some lavender soap and it will help you distress and relax instantly!

4. Short Walk in the Early Evening

A short walk earlier  in the evening can really help to use up some excess energy, especially if you haven’t been particularly active that day. Juts try it – it might surprise you!

5. Wake Up / Get Up Early

This is a fairly straightforward one but waking up earlier and actually getting out of bed earlier in the morning means you spend more time awake throughout the day, meaning you are more likely to sleep through the night. I recommend trying to get into a routine of getting up at the same time every morning, and going to bed at the same time every night.

6. No Naps Through the day!

This goes along with the previous one – the less time you spend in bed/sleeping through the day, the more time you might spend sleeping at night!

7. No TV / electronics at least an hour before bed

Everyone will tell you this but I swear no one actually does it… checking instagram is far too addictive! But it actually does help if you don’t watch TV/go on your laptop right before you try and sleep – just an hour in between could make a massive difference.

8. Mindful activity during wind down

If I’m struggling to sleep I always try and practice some mindfulness. I have a colouring book and a dot to dot book which helps me concentrate on the present moment and prevents me from worrying about the past day or the day ahead! You can here more about Mindfulness here!

9. Avon Pillow Mist

I LOVE this product! I bought this a couple of years ago and use it any time I’m struggling to sleep and within minutes I can feel my eyes closing and my mind relaxing.

10. Counting breaths – Mindfulness

This goes hand in hand with number 8; counting breaths is a form of mindfulness and is one that I find extremely effective. I like to count on for 4 counts, and out for 7 – just try it!


So there are 10 ways to help insomnia! If you suffer with it yourself and decide to try some of these out, please let me know how you get on! And if you have any other suggestions, fee free to comment below with them!

Until next time,



  1. 19th September 2016 / 3:50 pm

    Awesome!! Bookmarking this for future reference ❤️ Also, I find eucalyptus oil to be super relaxing!!

    • 19th September 2016 / 3:56 pm

      I’m glad you’ve found this helpful! I’ve never tried eucalyptus oil before but I’m going to have to get some, thank you!

  2. 15th January 2017 / 9:01 pm

    Great tips. Thanks for sharing. I have a huge problem with insomnia and if I’m not having insomnia, I’m sleeping all the time. There is no middle ground. Since I have all these chronic illnesses and chronic pain, I spend a lot of my time in bed because it’s the most comfortable place to sit or lie down. It’s a Tempurpedic bed. The head and the foot elevate. But, I recently started making myself get up and out of bed, shower, put clean clothes on, etc. You know, all those things “normal” people do every day, whether leaving the house for an appointment or not. I’m struggle with a bout of depression at this time, so I’ve been back in bed for the past week and awake all night. I went over 40 hours without sleeping. I did notice when I was getting up and going to the recliner, I was sleeping great. I best get back to it. I really have no idea how long that will work with me sleeping so well, but I guess we’ll see. Both my therapist’s told me if I stay out of the bed, then when I get in bed, my mind will know it’s time for sleep, where as when I’m in the bed all day and night, my body doesn’t get the message that it’s time to sleep. This was a very good post with very helpful tips. Have a great day. Peace out! 🙂

    • 16th January 2017 / 11:15 am

      Thank you for your comment! I think you’re right, when I’m having a really bad time even if I just transfer myself to the sofa I have a better nights sleep than when I stay in bed all day! I hope you get better soon xxx

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