Insomnia is a sleep disorder. Individuals who suffer from insomnia find it difficult to fall asleep, stay asleep, or both. They don’t feel refreshed when they wake up from sleeping. This can lead to fatigue and other symptoms. Insomnia can be diagnosed as short-term, acute, or long-term, also referred to as chronic.
Assuming the above definition is well understood, insomnia may happen to anyone starting from the aged to young ones depending on factors involved. Some of which are:
-high levels of stress
-emotional disorders, such as depression or distress, related to
-a traumatic life event
-traveling to different time zones
-certain medical conditions
-changes in work hours or night shifts
However, no worries as you look no further to solutions to your lack of sleep. Easy means to help yourself gain sleep as regular are enlisted below.
#Healthy lifestyle changes
Often, making lifestyle changes can cure insomnia. You might want to try some of these suggestions.
- Go to bed when you feel tired.
- Use your bedroom only for sleep and sex;Activities that stimulate the brain, such as watching TV, reading, or eating, should take place outside the bedroom.
- Try to go to bed and wake up at the same time every day.
- Reduce the stresses in your life that are disrupting your sleep.
You may also want to incorporate other lifestyle changes, such as the following.
- Don’t smoke: If you smoke, quit. Nicotine is a stimulant that triggers insomnia. Also, smoking can lead to -high blood pressure, heart attacks, strokes & cancer.
- Watch what you drink: Avoid drinking excessive amounts of alcohol. Alcohol is a sedative that may induce sleep initially, but it can disrupt deeper stages of sleep that allow your body to rest fully.
Also, caffeinated drinks as low as the normal nutritional amounts may disrupt stages of sleep especially when taken 6 hours before sleep. So, try not taking drinks containing caffeine 6 hours before bedtime.
Drinking too much of any fluid before bedtime can disrupt sleep with repeated nighttime trips to the bathroom.
- Maintain a healthy diet
Avoid foods that are high in saturated fat, which may cause heartburn and indigestion. These foods can be hard to digest, particularly when you eat them late at night. This can make it difficult to sleep.
- Behavior therapies
These treatments can teach you how to make your environment more conducive to sleep
- Relaxation techniques
Progressive muscle relaxation, biofeedback, and breathing exercises are ways to reduce anxiety at bedtime. These strategies help you control your -breathing, heart rate, muscle tension & mood.
A warm bath before bedtime, a massage, and light stretching all work to relax the body and should help you to wind down at night.
- Cognitive behavioral therapy
In group sessions or one-on-one counseling, mental health therapists can help you learn to change negative patterns of thinking. This can help you learn to replace worried or fearful thinking with more pleasant, relaxing thoughts.
This type of mindset is more helpful for finding healthy sleep habits.
- Sleep restriction
Sleep restriction requires that the time you spend in bed is temporarily restricted, causing partial sleep deprivation.
You’re then more tired the next night. Once your sleep has improved, your time in bed gradually increases.
- Light therapy
Some sleep experts recommend light exposure for people who tend to fall asleep too early at night or wake up too early in the morning. This helps to adjust your internal clock. During times of the year when it’s light outside later in the evenings, going outside for 30 minutes or using a medical-grade light box can help adjust your sleep patterns.
#Talk to your doctor
Try the varied treatments available for insomnia to HELP restore your normal sleep. Talk to your doctor and discuss which of the lifestyle changes, behavioral therapies, or medication options are right for you.
And that’s all today on keeping a healthy sleeping balance;the first stages of these are difficult however are very helpful. Get your life back… Remember, a healthy life is a happy life.
-Idogbo Jephthah for UnbrokenChords