If you face trouble while falling asleep, you may be suffering from a sleep disorder called ‘Insomnia’. There are many factors causing insomnia; including psychiatric and medical conditions, unhealthy sleep habits, specific substances, and certain biological factors as well, some added causes of insomnia are; fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school. Recent studies have discovered that one of the reasons for insomnia may be when your brain is awake constantly. The brain has a cycle where it’s either turned on or turned off. If it’s continually turned on, you may have trouble sleeping. Since there are several other reasons for it, pinpointing one can help you to solve your confused sleeping patterns.
The cure for insomnia can be determined if you figure out the reason for your insomniac habits by consulting your doctor. However, there are certain changes you can apply in your daily life to get improved sleep. Some of these are discussed below:
1. Dim The Lights
Bright light in the bedroom can be a reason to keep you awake it is better to turn off or, at least dim the lights 2-4 hours before the bedtime. It’ll give you a touch of calmness and unwind your mind, and prepare you for a steady sleep. Additionally, you should try to put away the alarm clock to avoid the light from reaching your eyes. It is necessary to relax your mind and body before going to bed, to get a good night’s sleep.
2. Drink Warm Milk
We’ve discovered by now that the key to a good night’s sleep is to be relaxed. Drinking a glass of warm milk few minutes before hitting the bed will soothe your nervous system. As milk contains calcium, it works directly on serrated nerves to make them relax and put you into a sound slumber. You can also add turmeric powder in your milk as turmeric has added benefits for overall health.
3. Avoid Caffeine and Alcohol
Caffeine is known for reducing sleepiness, and providing added energy. So, it is better to avoid drinking caffeinated beverages hours before bedtime. Black tea, chocolate, and cola drinks are also high in caffeine like the black coffee. It may sound like a good idea to swig down some hot chocolate before hitting the bed but it will rather energize you than put you to sleep.
Moreover, alcohol should also be avoided before bedtime. Research shows that alcohol upsets sleep makes you uneasiness and restless, and a hangover the next day. It is simply better to avoid them all.
4. Make the sleeping environment comfortable
Our mind works in different ways, it seeks comfort at night so make sure that the temperature, lighting, and noise should are controlled. Your bedroom should have a soothing atmosphere which makes you fall asleep soundly. Best Mattress Reviews is advised to find a comfortable and cozy bed to sleep. If you have a pet that sleeps in the room with you, start leaving it outside the room to make your environment peaceful and quiet.
5. Reduce stress
Stress is one of the main reasons for insomnia. If you’re under stressed you’re more likely to spend sleepless nights. It’s time to unwind the stress by taking relaxation therapy and stress reduction methods. These therapies can help you relax your mind and body before going to bed. Some examples are; muscle relaxation activities with the help of audios, imagery, meditation and deep breathing techniques.
6. Chamomile Tea
If you do have to drink something at night, let it be this drink. Drinking good old Chamomile always works when you’re in need of a solid sleep also, getting natural sleep aid with valerian– a natural muscle and mind relaxer. These will help your mind to calm and relax your body. So, you fall asleep soundly.
7. Set Your Body Clock
Try to wake up at the same time each day. It is exciting to sleep through weekends especially if you’re trying to catch up on lost sleep. However, if you’re an insomniac, you must try to set up your body clock. If you wake up at the same time your mind automatically synchronizes with this pattern and you start falling asleep at a consistent time as well.
8. Participate in cognitive therapy
Cognitive therapy is designed to help people with insomnia distinguish and improve inappropriate thoughts and beliefs that may be the reason for their insomnia. Moreover, cognitive therapy can provide you with the proper information about sleep patterns, age-related sleep changes, and can help you determine sleep goals to make your sleeping habits better among other things.
Apart from the above-mentioned points, you should limit nap times, exercise regularly, limit all your activities in bed apart and use it for sleeping or pleasure only, and last but not the least try not to worry too much about anything. Your health matter more than any other problem and sleep is one important factor to good health. Follow these features and say good-bye to insomnia.