Insomnia is a common sleeping disorder in which a person can’t be able to sleep or one can wake up too early and not able to get back to sleep. This is so common nowadays as many of us are suffering from this disorder. This mot only affects your mood but also reduce your energy level. One after waking up feeling tired in this disorder. We all know that for an average person, an adult should need 7 or 8 hours sleep for a balanced and healthy life. Many adult experience short term insomnia as well. In this, they are not able to sleep for some days or weeks. And some people have long term insomnia that takes place for months or more. One can take control of this disorder in order to do some changes in their daily routine or habits.
Symptoms:
Here are some symptoms for Insomnia-
- Difficulty falling asleep at night
- Waking up during the night
- Waking up too early
- Not feeling fresh and active after a night’s sleep
- Feeling sleepy during daytime
- Got irritate too easily, depression or anxiety
- Difficult in paying attention during tasks
- Increase in error and accidents
- Ongoing worries about sleep
Those were the symptoms of insomnia. If you are having any one of them then you are suffering from Insomniac disorder. If it is very hard for you to overcome from all the factors then you need to see a doctor as soon as possible in order to find the cause of this disorder. Every person has their own symptoms for this disorder. This will result decreasing in your health, your state of mind will become poor and you got irritated very easily.
There are two types of Insomnia. First one is Primary Insomnia, in which one sleeping problem is not connected to any other health problem. The second one is Secondary Insomnia, in which one should not be able to sleep because of his health problems. This affects more women in comparison to men and more in older people than younger ones.
Here are some tips for the one who is suffering from Insomniac disorder. You have to change your daily routine and habits in order to get rid of this.
- Wake up at the same time each day:
This is a normal thing that you will wake up late on weekends when you don’t get enough and good sleep in the whole week. But if you an insomnia disorder person then you need to stop this. The consistency in your wake time helps you to get rid of this disorder. When you start to wake up at the same time for some days then your bed will automatically become consistent. That’s how you can get enough and good sleep which an average persons need.
- Limit naps:
If you are suffering from insomnia, then it is normal that you feel craving of taking a nap many times a day. And so many naps also affect the quality of nighttime sleep. So avoid taking so many naps. If you feel so much craving then took 1 or 2 naps in a day to stay relaxed and calm. Too many naps in a day disturb your schedule and the consistency of your sleep time results of not getting enough sleep in the night time.
- Eliminate alcohol and stimulants like nicotine and caffeine:
As well all know that caffeine is the sleep breaker and its effects last up to several hours and the chances of sleep reduce. Caffeine also cause frequent awakenings because of this your sleep will get disturbed and you will not able to take enough sleep. Alcohol has some sedative effect for some time but after some time it causes arousal and be a disturbing element in your night’s sleep. So stop taking these liquids if you suffering from Insomnia.
- Limit activities in bed:
Keep avoiding your phone during sleep time. Put it on silent mode or ignore it as much as possible. The bed is for sleep, not for doing phone calls, study, balance your checkbook. And if you are an insomniac person then stop watching TV on the bed as well. Because all these activities create a problem or make you disturbed during your sleep time.
- Exercise regularly:
Regular exercise helps you in your sleep quality a make asleep fast. However, exercise immediately before bedtime should be avoided as its effects your body and not able to taking you a proper sleep. According to science, for a healthy routine one needs to do exercise at least 3 hours before bedtime.
- Do not eat or drink right after going to bed:
Eating something before going to bed can affect your digestive system and stay you up the whole night. And drinking too much water affect your bladder and you have to wake up many times in a night for the washroom which results to disturb your sleep. So stop taking late dinner or avoid eating and drinking right after going to bed.
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- Make your sleeping environment comfortable:
At the time of sleeping, try to make your sleeping environment comfortable. Temperature, lighting, and noise make a straight affect on your sleep. Your bed must be comfortable in order to get a good sleep.
- Reduce stress
Before going to bed try to release all your stress. There are many therapies and exercises for stress reduction, one must have to try some before going to sleep. These will keep your mind calm and your body relax. Some are progressive muscle relaxation deep breathing, imagery, meditation, and biofeedback.
Here are some easy things you can try to get from Insomnia. Moreover, if your sleep cycle is highly disturbed and these tips also won’t give you any benefit then you have to consult a doctor as soon as possible. There are many other issues as well which require specific medication.
Hope these tips on how to get rid of insomnia will help you and you get a peaceful night sleep.