February 04 2021
Insomnia, is a common sleeping disorder related to poor sleeping habits, where one finds difficulty in falling or staying asleep at night and often ends up feeling tired and restless the next day. There are various underlying causes of insomnia including:
- Medical Conditions
This inability to maintain or initiate sleep takes a huge toll on one's body affecting the mood, energy and proper functioning during the day.
Keep reading to learn on how to fight insomnia and improve the quality of your sleep by making few changes to earn your restful night.
1.Set regular sleep hours
Following a timely routine of going to bed and waking up on time, can help form a programmed schedule (same bedtime and wake-up time), for all seven days of the week while supporting your biological clock. One should get up at their usual time despite their tiredness to maintain a regular sleep cycle.
Regular exercise can improve sleep quality and duration as well as boost the overall health and mood. Engaging in moderate exercise for 30 minutes per day can aid in inducing sleep and relieving tension. However, one should avoid exercising close to bedtime as it can have a stimulant effect on the body and make you stay awake. Therefore, its better to finish exercising at least three hours before you plan to retire for the night. Although, one can indulge in relaxation exercises involving mindful breathing and progressive muscle relaxation that calms and prepares the body to sleep.
3.Create a comfortable sleeping environment
Make sure to control the temperature, lighting, and noise of your bedroom in such a way as to help you fall (or stay) asleep. Your bedroom is your comfortable space where you can easily be at peace and feel relaxed. Ensure a room environment by keeping your room not too hot or too cold, away from noise disturbances and supported with comfy pillows. If necessary, one can also use ear plugs or eye masks to block out sounds and light intruding in your sleep.
4.Cut down on alcohol and stimulants like caffeine
Avoid consumption of caffeine in coffee, tea, energy drinks or sodas especially in the evening. It is recommended that one stops drinking caffeinated beverages at least six hours before bedtime as it interferes with the process of falling asleep and causes frequent awakenings in between. Alcohol, on the other hand, might lead you to fall fast but it also disrupts sleep especially during the second half of the night with frequent arousals, and not allowing the body to enter the deep sleep phase. Many other stimulants including chocolate, nicotine and certain medications should be avoided before bedtime. There are also, many sleep promoting supplements such as Alvizia's Melatonin Alensleep sleeping pills that are naturally effective in treating insomnia and regulating your sleep cycle.