Lifestyle

6 Ways To Fight Insomnia

There’s nothing like having a good night’s sleep, but millions of people all over the world struggle with insomnia, at least infrequently. There are so many ways to fight Insomnia for people finding it difficult to sleep.

These people may have trouble staying asleep, falling asleep, or both. Insomnia can start with the difficulty of trying to fall asleep in a loud hotel room, problems with arthritis or handling a death in the family.

And the present culture is adding to the problem with people always glued to work, typing and tapping into computers, mobile phones and social media late into the night, also there’s the economic stress from worries about caring for the family and affording retirement, according to sleep experts.

If you are living with insomnia, try these simple tips for better sleep.

6 Ways To Fight Insomnia

Try to wake up at the same time every day.

It is very easy to sleep late on weekends, particularly if you have had poor sleep over the week. However, if you have insomnia you should make sure you get up at the same time every day so as to teach your body to wake at a consistent time.

Eliminate alcohol and stimulants like nicotine and caffeine.

One of the ways to fight Insomnia is to stop taking alcohol and other stimulants like caffeine.The effects of caffeine can last for more than a few hours, sometimes up to 24 hours, so the chances of caffeine affecting your sleep is significant.

Caffeine consumption may not only lead to problems initiating sleep, but it may also cause awakening frequently.

Alcohol may sedate you for the first few hours following consumption, but it can then cause frequent arousals and restless night’s sleep.

Medicines that act as stimulants can affect sleep for example, decongestants or asthma inhalers. Ask your physician the best time to take them so as to reduce any effect on sleep.

Limit naps.

While napping may seems like an ideal way to catch up on skipped sleep, it is not always the case. You should create and maintain a regular sleep pattern and teach oneself to associate sleep with cues such as darkness and a consistent bedtime. Napping can disturb the quality of night sleep.

Exercise regularly

Exercising regularly is one of the ways to fight insomnia. It can enhance sleep quality and duration. However,exercising just before you sleep can have a stimulant effect on the body and should not be done. Try to finish your exercise at least three hours before you go to bed for the night.

Reduce stress.

There are a lot of relaxation therapies and stress reduction methods that you may want to try so as to relax your mind and the body before you retire for the night. Examples are progressive muscle relaxation (maybe with audio tapes), yoga and deep breathing techniques, meditation, imagery, and biofeedback.

Limit activities in bed. 

The bed is created for sleeping and having sex and that’s all. If you are living with insomnia , do not work, balance the checkbook, reply emails, study, or make phone calls while in bed or even in the bedroom, and stay away from watching television or listening to the radio in bed. All these activities can increase alertness and make it hard for you to fall asleep.

Try the above tips, sleep better and fight Insomnia.

 

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