Tips to Fight Insomnia

Shun These 8 Routine Habits For A Good Sleep

Are sleepless nights troubling you? Or do you feel drowsy and tired throughout the day? Or do you wake up in the night and stay awake for hours, staring at the ceiling?
If yes, you might have INSOMNIA.

Insomnia refers to the inability to get a good sleep, resulting in low energy, bad mood, and inability to function during the day. As sleep pattern varies among different people, insomnia is described in terms of the quality of sleep and how you feel after waking up, rather than the number of hours you sleep.
It is a common symptom that usually indicates an underlying condition.
The reason could be a simple problem, such as drinking lots of coffee during the day, or a medical condition.

Insomnia can be treated by addressing the underlying cause. But, sometimes it can be cured with simple changes in your lifestyle. These changes will also help to get good quality of sleep in patients diagnosed with a medical condition.

The following are some habits that must be avoided for a good night’s sleep:

Disturbed sleep environment:

An untidy and noisy bedroom with extreme weather will not let you sleep. Ensure that your room is perfect to sleep by adapting the following practices :

  • Use an eye mask or solid curtains to block the light from your window.
  • Try to reduce the noise by using earplugs or closing all the doors and windows.
  • Depending upon the weather, keep your room cool or warm to make you comfortable.
  • Try out mattresses and pillows with different levels of firmness, as uncomfortable bedding can interfere with your sleep.

Irregular sleep schedule:

Going to bed late and waking up early in the morning can leave you exhausted. Thus follow sleep schedules.

  • Maintain a sleep schedule, and sleep and wake up at the same time every day, even on the holidays.
  • Don’t go to bed if you are not sleepy; you might stay awake in bed and get anxious.
  • Wake up at your scheduled time even if you are tired and sleepy. This will allow you to follow your regular sleep rhythm.

Watching electronic screens:

Sleeping late after a movie or after working for a long time will disrupt your sleep.

  • These electronic devices emit a bright, blue light that interrupts the production of melatonin in the body; melatonin is a hormone that makes us sleepy.
  • Instead of using such gadgets, switch to other relaxing activities such as, listening to soft music or reading a book.

Stress before bedtime:

When your mind is preoccupied with some thoughts, it can increase tension and raise your heartbeats. Refer to the following to avoid stress before bedtime:

  • Avoid discussing or dealing with stressful situations before bedtime.
  • Do not check social media messages, arguments or discussions with your friends or family, or deal with work at night. Stressful situations and arguments can be postponed for the next morning.

Day-time naps:

  • Taking small naps during the day makes it difficult to sleep at night.
  • If you must nap, sleep for 30 minutes maximum before 3 p.m.

Eating a heavy dinner:

  • A spicy or a heavy meal in the night can cause reflux or heartburn that may interfere with your sleep.
  • Also, excessive intake of fluids can wake you up at night, for a trip to the washroom.

Consuming alcohol before bed:

  • Although alcohol is believed to help you relax and induce sleep, it may disrupt your sleep and interfere with the quality of sleep, leaving you awake later in the night.

Drinking caffeine-containing beverages:

  • Caffeine, present in coffee and tea, is a stimulant and enhances alertness.
  • Drinking too much of these beverages during the day or in the late evening can postpone your bedtime.
  • Thus, it is suggested to avoid these products at least six hours before sleeping.

The following habits mentioned above can help you sleep better and manage insomnia. To sleep well daily, one must follow a healthy lifestyle.

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