Are you suffering from insomnia? In case you don’t know what insomnia is, allow us to explain. If you lie in bed for hours, unable to fall asleep despite being tired, or if you wake up in the middle of the night and are unable to go back to sleep, then you have insomnia. The good news is that it can be self-curing. You don’t necessarily need any expert guidance or advice; just a few changes in your lifestyle and routine will do it.
Here’s a list of things you need to look into to deal with your insomnia.
Establish a Regular Sleep Pattern
Irregular sleep hours have an adverse effect on your sleep. It is extremely important to maintain a regular sleep pattern every day to ensure sound sleep at night. Rigidly sticking to the same bedtime every day is guaranteed to ensure a night of sound sleep. The human body physiologically adjusts to whatever we repeatedly subject it to. If you are habituated to sleep in, let’s say, 1
Create a Comfortable Sleeping Environment
Three things that you need to keep in mind in making your bedroom sleep-friendly are light, temperature, and sound. The room should be sufficiently dark to induce sleep. The temperatures should be just right – not too warm and not too cold. At places that are too cold or too hot, artificial temperature regulators like air conditioners or heaters can be used. The room should have minimal or no noise. Make sure even the ceiling fan is silent and works smoothly.
Regular exercises that suit your body will help in toning the muscles and inducing sleep at the right time. Do not indulge in rigorous exercises just before your bedtime as it will get your adrenaline pumping and hinder the sleep process. Exercise in moderate proportions and at least 3 hours before your bedtime.
Get out of Bed if you Cannot Sleep
Just lounging or lying in bed is not going to help you if you are unable to sleep. Instead, get up from the bed, indulge in activities that your mind finds relaxing, and when you feel sleepy, go back to bed again.
No Screens One Hour Before Bedtime
The blue light emitted by the screens of all electronic gadgets adversely affects the body’s production of melatonin and hinders the sleep process. Whatever you might watch on the screens might also activate your brain cells and keep you awake.
Reduce Your Intake of Caffeine and Alcohol
Caffeine is an energy stimulant, and its effect can last for several hours. Excessive intake of caffeine kills the urge to sleep and keeps you awake at night. That’s why caffeine products should not be consumed a few hours before your bedtime. Alcohol, on the other hand, may have a sleep-inducing effect in the beginning, but you’ll need to frequently get up later at night to go to the bathroom, so drink a warm, milky drink instead.
People who smoke tend to stay awake longer. Nicotine is a stimulant, which is why you’ll find that smokers take more time to fall asleep than non-smokers. Apart from that, the health hazards of smoking are widely known, so it’s best to try and quit to improve your health and quality of life.
Stress tends to keep you almost the entire night thinking and worrying about things that are probably beyond your control. Many stress busters can help you get fitful sleep at night. The professionals at CBD Organics recommend doing deep meditation exercises to help reduce stress and guarantee a good night’s sleep. Soft meditation music, yoga, or a warm bath are some of the other methods that you can use to manage stress and get a sound sleep. Also, keep in mind that the bedroom is not the place for worries. People with a tendency to worry a lot or plan for the next day must do it before their bedtime. Maintain a separate time for handling your worries and get it over and done with before you go to bed. Keep your mind clear of all the clutter when you go to bed.
Use the Bed for Sleeping
If you tend to do any office work sitting up in your bed, stop it immediately. No activity that involves using your mind should be carried out in bed. It triggers the brain cells and activates the energy within you, thereby preventing you from falling asleep. The bed that you sleep on should be comfortable; the mattress should neither be too hard nor too soft.
Most of the time, chronic insomnia can also be taken care of using a few simple tips and tricks. If medication is necessary, it must be taken under the guidance of a general practitioner and never on your own.
Dinner should always be light and never close to bedtime. A heavy and full stomach causes uneasiness and does not allow a good night’s sleep. You should also avoid drinking too many fluids at night as it leads to a full bladder, and you need to get up frequently to visit the washroom.
Reduce Napping Time
Irregular napping is known to hinder regular sleeping hours. Short power naps may prove to be productive at work, but when it comes to maintaining regular sleeping hours at night, they play havoc with your system.
Whether your insomnia is triggered by anxiety or stress, or if it is chronic or age-related, if you take note of the points mentioned in this article, you will surely be able to combat it and get yourself a good night’s sleep. The wonders that a good night’s sleep can do for your body and mind are not widely known. So, go ahead and follow the advice we have given you to enjoy a good night’s sleep. Good night and sweet dreams!