Insomnia in a simple way to understand is ' Sleeplessness.' It is a sleep disorder
in which you experience either a lack of sleep or no sleep at all. Some of
us find it challenging to get to sleep, no matter how tired. Some of us
wake up during sleep in the middle of the night and stay wide awake for
hours watching the roof or watching the time and waiting to fall back
asleep. This condition can be for a short period, say for a day or a week,
or an extended period, say for a month or three months or more.
Symptoms of Insomnia :
1. Struggling to fall asleep even if you are very much tired. 2. Waking up again and again during the night sleep. 3. Finding it challenging to go back to sleep when awakened. 4. Feeling tired despite long hours of sleep at night. 5. Waking up too early in the morning every day.
These are eight natural remedies; simple and easy remedies, if followed
regularly, will help cure insomnia or Sleeplessness.
1.No Bright or Blue Lights Before Sleeping
Block the blue light on your smartphone (which includes iPhone or
android), tablets, iPad, or digital clock an hour before heading to bed.
If you can't shut off the screens, cover them. Avoid watching TV, using
Computers or Laptops, or listening to the radio or loud music. All these
activities may increase alertness which can cause difficulty in sleeping.
The prolonged use of such light-emitting screens may hurt your
sleep.
2.Say No to Caffeine
The intake of caffeine before 6 hours of sleep time will make the sleep
quality worse. This may result in restlessness, uneasiness, waking up
multiple times at night, and a poor sleep environment. Caffeine can stay
high in your blood for 6-8 hours which takes several hours to wear off,
perhaps up to 24 hours. Hence can interfere with sleep.
Sometimes we consider napping a proper way to catch up with the missed
sleep at night. Long and sporadic naps may have adverse effects on your
sleep. Lengthy daylight naps can intervene with middle-of-the-night sleep.
So limit your naps to 30 minutes. While resting for 30 minutes or less can
upgrade your mental capability.
4.Maintain a Regular Sleep Schedule
Being regular with your sleep and waking instances can help with
long-haul rest quality. Abnormal sleep styles can affect your natural
cycle of physical, mental, and behavioral patterns that the body goes
through in a 24-hour cycle. Usually, 8 hours of sleep is sufficient for a
body to get proper rest. Consistency strengthens your body's sleep-wake
process. Hence try to maintain a same time of your sleep and wake up pattern every day. It is
tempting to sleep and wake up late on weekends. However, if you have
insomnia, it is necessary to make your body get used to waking up at a
consistent time.
5.Body and Bedroom Temperature
Body and room temperature can likewise significantly influence the
quality of sleep. A person might find it difficult to sleep well if it's
too hot. A cool sleeping environment helps lower your body's temperature,
making it easier to get a good and sound sleep. This is why you tend to
rest better when you sleep in a cold room.
6.Avoid Large Meals right before bed
Your dinner style and habits can also play an important role. Eating a
large meal before bed can result in poor sleep and hormonal imbalance. Hence
keep away from heavy and oversized food intake. Avoid eating fatty food
varieties and large feasts within two to three hours of bedtime. Only drink
a little liquid before going to bed, as it can overwhelm your bladder, and
you might have to use the bathroom frequently, ultimately disturbing your
sleep. This affects your digestive system, which further affects your sleep
quality.
7.Relax Before you Sleep
Relax your mind and body before you go to bed. Get over all your worries
and concerns for the next day before you sleep. Consider reviewing and
planning the tasks for the next day. Rest techniques sooner than bedtime has
shown to enhance sleep greatly. These strategies include listening to
relaxing, soothing music, deep breathing or meditation, and taking a hot
shower before heading to bed.
8.Regular Exercise
Exercise is one of the best scientific ways to enhance sleep and fitness. Doing the exercise regularly can improve the quality and duration of your sleep.
Everyday workout is a key to a decent night's rest, but performing it too
late, almost at the end of the day, might cause rest issues. So avoid any
active exercise just before bedtime. Try to finish your workouts at least
three hours before bed. Exercising boosts the effect of herbal sleep
hormones such as melatonin. Doing the exercises regularly allows you to
sleep better.
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