Insomnia refers to a sleep disorder in which people have trouble falling sleeping or staying asleep or even getting a good nights sleep. This disorder can be disruptive of other routines and errands you might have to run throughout the day. It is better to treat insomnia early on to get every other thing organized. Here’s a list of ways you can try out to deal with insomnia.
Make a schedule
Try and stick to a regular sleep schedule. If you decide to sleep at 9 pm, then do that. This way all other errands can be done in an order and everything will be kept organized.
Try exercising at least half an hour a day. This can keep your body fit and energized for most of the day. You can try meditation and yoga which can help you sleep well. Do relaxation exercises before bed, including mindful breathing and progressive muscle relaxation.
Get lots of vitamin D
Get plenty of natural light exposure during the day. Vitamin D comes from sunlight which can help support the health of the immune system, brain, and nervous system. It can keep your brain awake and regulate your body’s rhythms for a fruitful day.
Take a warm bath
Turn on the hot water in the shower and relax your body with a warm bath. Maybe turn on some soothing music for relaxation.
Check your sleep environment
A soft and comfortable bed and pillows can help you sleep better. Try and get your room to an appropriate temperature, not too hot or too cold. If necessary use earplugs and an eye mask.
Bed should be for sleeping
Don’t work, eat or watch TV in bed. Associate it only with sleeping. For all other activities use the chairs or sofas around the house.
Stop using phone or watching TV
Stop using your phone or watching TV at least an hour before sleeping. Keep the TV remote and phone as far from yourself as you can. These activities stimulate the brain and make it harder to fall asleep.
Stop having caffeine
Stop drinking any sort of caffeine, hot drinks, sodas, etc before bedtime. Caffeine only keeps you stay awake and not sleep.
Stop eating heavy meals
Don’t eat heavy meals before bedtime. They take longer to digest and make you unable to fall asleep. Try and eat your meals at least 4-5 hours before sleeping so that you have ample time to digest your food. Additionally, you can take green tea to help with digestion and relaxation.
Don’t take medication
Try and get to sleep naturally without the help of medication such as Xanax or any other sleeping pills. This way you will only be hooked to them which will cause problems in the future as too much medication is not good for the health. Prescription sleeping tablets are usually only considered as a last resort and should be used for only a few days or weeks at a time. They are not a full time solution to insomnia.