Insomnia is a sleep disorder in which you have trouble falling and staying asleep. At times it gets very grave to the point where you stay up the whole night. This may further lead to headaches, ill temper, body pain, ambiguous tiredness, mood swings or even depression. Causes can be many: anxiety, fear of something, in young adults it could be a break-up, concerns about your career, for adults it could be financial issues, or generally events of a traumatic past, death/illness of a loved one. This ultimately can affect your performance at school, work and living conditions. Our body for sane functioning requires 7 to 9 hours of sleep everyday, the body’s ability to function declines if you don’t sleep enough for a long term. So here listed are some tips to beat insomnia and get a good night’s sleep.
- Keep your sleeping environment clean and comfortable.
- Train your body to wake up at the same time every morning, even during weekends. This would allow you to gain a consistent wake up time and regulate your sleeping hours.
- Exercise is an important key. Walking, jogging, swimming, yoga can help you relieve stress and rest peacefully. But make sure to be done with exercising at least 3 hours before bedtime and not over strain your body.
- Cut down caffeine and smoking. Nicotine and caffeine in coffee, tea, colas are stimulants. They tend to keep you awake for a long time. It’s better to avoid smoking and limit your beverages to only day time.
- Stop worrying too much. Try not to overthink. Think about everything good that’s happened to you, of the happy memories, the people you are grateful for. Relax, listen to the songs that help you reduce stress and look forward to a peaceful night. You can even try ASMR, relaxation audios or nature sounds to help your body calm down.
- Don’t keep fretting about being unable to sleep. Get up, read a book or anything that helps you relax and then try sleeping after a while.
If you still find difficulties in sleeping for over 3 days a week, and if it spans over 2 months, you may need medical assistance. Do consult a doctor, receive help. Cognitive therapy, tablets, psychiatric sessions can be beneficial. Reduce the time you spend before electronic screens, respect and care for your body.