How to beat Insomnia

Kaajal Gunputh Kaajal Gunputh Nov 1, 2018 898 0

How to beat Insomnia

How to beat Insomnia

According to researchers, 20% of the population suffers from insomnia and other sleep disorders. Sleep deprivation has become a common health problem among adults whereby some people are even turning to medications to beat insomnia. However, most sleep disorders can be naturally managed.

Below are some proven ways by which you can fight insomnia and have a better sleep:

“Insomnia is a gross feeder. It will nourish itself on any kind of thinking, including thinking about not thinking.” – Clifton Fadiman

 

  1. Set a specific time for sleeping
    Going to bed at the same time daily and waking up at the same time, even during weekends will train your body and brain to get a good sleep. According to Sleep.org, your body requires consistency and regularity to keep the rhythm of your inner clock. If you follow a consistent bed time routine, you will be asleep faster and wake up easier in the morning.
     
  2.  Cut down your nap durations
    If you nap for longer during the day, your brain triggers a deep sleep state which in turn makes it difficult for you to fall asleep at night. Napping for longer durations makes you feel lazier and more tired. An ideal nap should be between 20 to 30 minutes which is long enough to boost your alertness and energy for the rest of the day.
     
  3.  Decrease caffeine and alcohol intake
    Avoid any caffeinated drink intake atleast 4 hours before your bed time. Caffeine will affect your quality of sleep as it is a CNS stimulant. Alcohol on the other hand, might help you sleep but however, you won’t be getting a proper sleep. Alcohol triggers frequent awakenings and sleep interruptions.
     
  4.  Opt for cherry juice
    Cherry juice is rich in melatonin, which helps in the regulation of the body’s sleep cycle. A pilot study showed that participants aged 50 and above who drank cherry juice had their insomnia episodes lessened, however no official results have yet been proclaimed.
     
  5.  Restrict your bed for sleeping
    Avoid to spend time other than sleeping or intimacy in your bed. Many people tend to lounge on their beds or make their bedroom as their work area, this affects your sleeping pattern. Try to train your brain to associate your bed with your sleeping time; otherwise you will have a harder time sleeping during your sleep time.
     
  6.  Engage into regular physical exercises
    Physical exercises help in regulating your body’s circadian rhythms. Early morning jogs or workouts help in managing insomnia, anxiety, and depression among many others. However, you should be regular in your schedule to see the results. You may also opt for yoga and meditation.
     
  7.  Keep your bedroom cool
    The ideal bedroom temperature should be between 15 to 19 degrees Celsius for a good sleep. A warm bedroom would be very uncomfortable for sleeping, however, a too cold bedroom would not let your body relax, and hence you should opt for an optimal room temperature to help you get proper sleep.
     
  8.  Keeping dim lights
    Using dim lights or no lights at all when you sleep helps your brain to adjust for rest. Bright lights make it difficult to sleep by keeping your brain alert.
     
  9. Keep your electronic gadgets away from your bedroom
    The lights from your electronic gadgets including your phone and laptop disrupts your quality of sleep by keeping your brain alert. Try to avoid bringing them or using them in your bedroom. They prolong the time required for your brain to enter the resting mode and fall asleep.
     
  10. Do not pressurize yourself to sleep
    If you have been struggling to sleep for more than 20 minutes, it’s best to get out of the bedroom and do some other activity. You can opt for reading a book or color a book in some other area of your house. You may also try meditating and bring about some positive energy. The more you force yourself to sleep by tossing around on your bed, the more anxious you will feel.
     
  11. Try for a continuous and long sleep.
    Five hours of uninterrupted sleep is better and healthier than eight to ten hours of a fragmented sleep cycle. You will wake up feeling more rested and relaxed and your body’s clock will be more regulated.

 

 

 

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