Insomnia is a common sleep disorder and affects up to 30% of the world’s population. If you often have difficulties falling and staying asleep or rely on sleeping pills and alcohol to fall asleep, it could take a toll on your health, social life, and productivity at work. Here are six things you could do to beat insomnia and take charge of your sleeping patterns.
One of the most effective ways to combat insomnia is engaging in moderate exercise for at least twenty minutes daily. This is because exercise reduces the stress hormones that will likely keep you awake at night. It also enhances better sleep, enables you to lose weight, and boosts overall health. Avoid exercising three hours before your bedtime. This gives your body enough time to relax, enabling your adrenaline levels, heart rate, and body temperature to drop, which is critical to getting a good night’s sleep.
Be sure to relax before retiring to bed. You could make a list of the things you intend to do the following day to avoid worrying about tomorrow’s problems and workload. Engaging in stress reduction and relaxation therapies such as meditation, deep breathing techniques, and imagery before getting to bed can also help you relax. Alternatively, take snozzberries strain before bed to calm your nerves and kill stress.
Limit activities in your bedroom
Consider reserving the bedroom, especially if you have difficulties falling and staying asleep, for sex and sleep. You should avoid watching television, working on your computer, making calls, and studying in the bedroom, as these activities keep you alert, making it difficult to sleep. Your brain will also likely associate the bedroom with activities other than sleeping and sex, meaning you will have difficulties relaxing and sleeping once your head hits the pillow.
Limit your caffeine intake
While a stimulant like caffeine in coffee could boost your productivity during the day, it could disrupt your sleep patterns. This is because the effects of caffeine last a long time, often 24 hours after intake, increasing the likelihood of interfering with your sleep. Caffeine makes it difficult to fall asleep and leads to frequent awakenings. If you must consume caffeine or any other stimulant, take it before 2 PM to reduce its impact on your sleep.
Check your prescriptions
If you are having trouble sleeping and are under any medication, consider checking the drug’s side effects. Some medicines contain stimulants and side effects that could interfere with your sleep. If you suspect that certain treatments are disrupting your sleep, do not hesitate to talk to your healthcare provider. The doctor can change the prescription or adjust the dosage to help improve your sleep patterns.
Seek medical attention
If you have tried several remedies and are still experiencing sleep difficulties, it is best to seek professional medical help. Persistent insomnia is often caused by underlying medical concerns like diabetes, kidney diseases, asthma, and respiratory problems, to mention a few. Consulting a doctor can help you identify the root cause of your condition and establish the best treatment.
Do not let Insomnia put the quality of your life, health, and work performance in a downward spiral. Exercise regularly, reduce stress, check prescriptions, and talk to your doctor to beat insomnia.