A good night’s rest is fundamental to good health, as it helps our immunity, metabolism, daytime alertness, and learning abilities. Adults and children both suffer insomnia which significantly impacts our quality of day-to-day life, functioning capacity, and can cause serious consequences. When suffering from insomnia several people have difficulty falling and staying asleep. You might find that you wake up several times at night and afterward cannot get back to sleep, or falling asleep is a slow strenuous effort.
Insomnia is not a unique sleep disorder but is common for many people. Insomnia is more common among the elderly, pregnant and working women, those dealing with medical illness, and those suffering mental health. Glancing at insomnia statistics in America alone, 30% of adult Americans experience short-term insomnia, and 10% of American adults experience chronic insomnia.
Causes for insomnia are stress, anxiety, chronic illness, poor sleeping habits, and depression, to mention a few. However, there are ways on how you can deal with insomnia and have healthy sleeping habits. We all desire a good night’s rest/sleep and search for advice on how to improve our sleep habits. Mentioned below are some tips on how to deal with insomnia.
Avoid alcohol and caffeinated drinks close to sleep
Caffeine is a stimulant that promotes alertness and makes it difficult for you to fall asleep. Taking caffeine even 6 hours before bedtime reduces the amount of sleep time by 1 hour. Therefore, it is encouraged to avoid drinks that have caffeine before bedtime.
Regular Physical Exercise
The benefits of engaging in physical exercise are numerous. Exercise helps you maintain your health and is effective for insomnia as it lowers the risk for anxiety and depression. Avoid working out late at night, approximately 3 hours or less before bedtime, due to its stimulating effect, thus decreasing your body’s ability to fall asleep.
Keep Regular Sleep and Waking up Schedules
Irregular sleeping bedtimes are a common cause of insomnia. You might have noticed that there are certain times at night that you get sleepy and tend to wake up at the same time each morning. Your body does have a schedule and tends to follow consistent sleeping patterns. Once we disrupt your body’s sleeping patterns, then you send unhealthy signals to your body, which can keep you awake at night. It is advisable to keep regular hours for when you go to sleep and when you wake up. When you set a regular sleeping habit schedule, you’re signaling your body to adjust to these sleep schedules. With time you will notice that you have better quality sleep and eventually deal with your insomnia habits. Be patient, avoid napping during the day, get up at the same time in the morning.
Avoid large meals close to when you need to go to bed.
Consuming large meals late at night is detrimental to your body. Large meals slow down your body’s metabolism needed for digestion and increase the likelihood of insomnia. Nutritionists recommend eating larger meals during the day when our body metabolism is high, as we are more active, and eating light meals at night. Consuming a light meal for dinner, at least 2 to 3 hours before your bedtime, will assist your body to slow down its metabolism as it prepares for sleep. The advice to eat breakfast like a king, lunch like a prince, and dinner like a pauper is good guidance to follow.
Create a relaxing and restful environment
In this day and age of digital technology, we tend to engage with our gadgets while in bed. It could be a phone call, replying to chats, browsing, or other reasons. These activities keep our bodies alert and tense. To reduce insomnia, keep your sleep surroundings quiet, cool, and dark to encourage your body to relax. Avoid computers, TV, and other gadgets that cause noise, light, or other distractions that increase your stress levels. Turn off or silence your mobile at night so that messages and emails will not disturb your sleep. Make your bed comfortable to sleep in with the right memory mattress, according to shape.
If your symptoms persist, seek your doctor’s advice. The reason for your insomnia could be due to an underlying health concern that needs attention.