Rhonda tosses and turns, she grabs her phone and the time stamp stares back at her. It’s still 12:05am and she knows quite well that it was going to be a long road to dawn. It was fast becoming her daily routine.

If sleep was a person, then it would have been able to tell the tale of Rhonda begged for it’s visit. Her inability to stay asleep at night was resulting in unrefreshing and non-restorative sleep.  The worst part was that it was taking a toll on  energy, mood, and ability to function during the day. This is the reality of many people today?

How did they get here? What could have possibly been the trigger?

Causes of sleeplessness may include aging, too much stimulation before bedtime (such as watching television, playing video games, or exercising), consuming too much caffeine, noise disturbances, an uncomfortable bedroom, or a feeling of excitement.

Sleeping too much during the day, lack of exposure to sunlight, frequent urination, physical pain, jet lag, and some prescription medications may also lead to difficulty sleeping.

For many people, stress, worry, depression, or work schedules may also affect their sleep. For others, sleep issues are due to a sleep disorder such as insomnia, sleep apnea, and restless legs syndrome.

The good news is that most cases of insomnia can be cured with changes you can make on your own—without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills. By addressing the underlying causes and making simple changes to your daily habits and sleep environment, you can put a stop to the frustration of insomnia and finally get a good night’s sleep.

Make sure your bedroom is quiet, dark, and cool. Noise, light, a bedroom that’s too hot or cold, or an uncomfortable mattress or pillow can all interfere with sleep. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light. Experiment with different levels of mattress firmness, foam toppers, and pillows that provide the support you need to sleep comfortably.

Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at your usual time in the morning even if you’re tired. This will help you get back in a regular sleep rhythm.

Turn off all screens at least an hour before bed. Electronic screens emit a blue light that disrupts your body’s production of melatonin and combats sleepiness. So instead of watching TV or spending time on your phone, tablet, or computer, choose another relaxing activity, such as reading a book or listening to soft music.

Avoid stimulating activity and stressful situations before bedtime. This includes checking messages on social media, big discussions or arguments with your spouse or family, or catching up on work. Postpone these things until the morning.

Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.

Two powerful weapons in the fight against insomnia are a quiet, comfortable sleep environment and a relaxing bedtime routine. Both can make a big difference in improving the quality of your sleep.

Now you can put a stop to that sleep robbery operation.