In today’s world, where everyone is always on the go and struggling for more work hours in a day, sleep seems to be an unnecessary luxury that people only indulge in when they are sick. As a result, we often find ourselves losing out on much needed sleep and dealing with insomnia or other sleeping disorders. Although insomnia is not a very serious condition, it can still be very frustrating and impair every aspect of your daily life.
Sleep is one of the most important functions that our body performs every day. Without proper sleep, you cannot function effectively throughout the day and may become less productive than usual. This eventually leads to insomnia which affects your general health, emotional balance and ability to focus.
To understand insomnia, you must first know what it actually is.
Insomnia is characterized by the inability to fall asleep or remain in a state of prolonged sleep for 6-7 hours at night. It can be further divided into 3 types: transient, acute, and chronic insomnia. Transient insomnia typically occurs when you travel through different time zones and is usually temporary. Acute insomnia lasts only for a few days but can be very debilitating. Chronic insomnia on the other hand, has no definite time limit and is characterized by an abnormal need to sleep which interferes with your daily activities. Some of the most common causes of chronic insomnia are stress, anxiety, depression, alcoholism or drug abuse.
Now that you have an idea about what exactly insomnia is, how can it be treated?
There are countless tips on falling asleep easily available online but if these measures do not work for you, consult your doctor. Perhaps the easiest way to deal with insomnia is by making some lifestyle changes which can help you fall asleep faster and sleep better. Here are the 5 most effective tips on falling asleep easily:
1. Keep a regular sleep and wake-up schedule
Whether you like it or not, your body is tuned to expect certain things every day at the same time. For instance, if you sleep well during weekends and mess up your sleep schedule by sleeping in late during weekdays, you will naturally find it hard to fall asleep on weekdays. Waking up at the same time every day trains your body to get enough sleep at night and tells it when its time to go to bed.
2. Exercise daily
There’s a reason why sleep experts recommend exercising in the morning or early afternoon rather than before going to bed. Exercising releases endorphins which make you feel good and tired at the same time. Do not do any strenuous workouts close to bedtime; instead, opt for some easy stretching or yoga poses before sleeping which will help you relax your mind and body.
3. Eat healthy
What you eat has a major impact on your sleeping patterns. Avoid eating heavy or spicy meals late in the night since these items take longer to digest and may interfere with your sleep. Also, steer clear of caffeinated drinks before sleeping since caffeine keeps you awake by interfering with your natural sleep cycle.
4. Create a relaxing environment
Your bedroom should be a place that you associate with only sleeping. Make sure that your room is well-ventilated, clean and comfortable with a cool temperature of around 18 degrees Celsius. Try using some relaxing scents like lavender in the bedroom to further enhance the relaxing effect.
5. Relax before bedtime
Your lifestyle has an important part to play in how easily you fall asleep at night. Try spending some time relaxing before going to bed which will send signals to your body that it’s time to get some shuteye. Drink a cup of herbal tea, take a warm shower or meditate for about half an hour just before sleeping.
6. If your are a worrier
If you tend to lie awake and worry about things, make a to-do list before you go to bed. This may help you put your concerns aside for the night.
Conclusion:
Insomnia isn’t just a nuisance or a small inconvenience. It’s a real sleep disorder, and it can be treated.
If you think you have insomnia, talk to your doctor. They can help explore possible causes and develop a safe and appropriate treatment plan based on your healthcare needs.
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