Do you struggle to get to sleep no matter how tired you are? Do you find it tough to sleep? Or do you wake up in the middle of the night and lie awake for hours, restlessly watching the clock? Our body is drafted to work during day time and sleep during night. This process is known as body clock. The body is synchronized to night and day by a part of the brain known as the circadian clock. Insomnia, sleeplessness or sleep deprivation is a common health problem that ruins your circadian rhythm and takes a toll on your energy, mood, health, and ability to function during the day.
Chronic Insomnia can even contribute to serious health problems. Simple changes to your lifestyle and daily habits can put a stop to sleepless nights and help you deal with insomnia. People being not able to sleep tend to fall for medications, sleeping pills and home remedies for insomnia, but being brutally honest, a right lifestyle is the most integral part of any natural sleep aids and remedies.
What is Insomnia – Causes And Cures
Insomnia is the inability to get the amount of sleep you need to wake up feeling rested and refreshed. Insomnia includes a wide range of sleeping disorders, from lack of quality of sleep to lack of quantity of sleep. Even if you’re spending eight hours a night in bed, if you feel drowsy and fatigued during the day, you may be experiencing insomnia, People with insomnia can feel sleepy during the day, have difficulty concentrating and learning, and may feel irritable, anxious or depressed.
The good news is that most cases of insomnia can be cured with simple lifestyle changes you can make at your own. Here is how to deal with insomnia without relying on doctors or popping sleeping pills.
Also read: Get Your Beauty Sleep: Wake Up Prettier
How to deal with Insomnia implying simple lifestyle changes
- Make your room perfect for sleeping: Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. So, you better keep your cell phones, laptops, PDAs or even digital clocks within the drawers and closets rather than on your bedside table if you ate striving for better sleep.
- Napping during day can cause insomnia: For people having trouble falling asleep, napping during the days does more harm than good. However, if you find it really essential, let it not go beyond 20 minutes and you better resort to it early in the day. Napping within 8 hours to bedtime is most likely to ruin you night’s sleep.
- Stick to a regular sleep schedule: A disciplined sleep routine helps your body establish a healthy sleep-wake cycle, which aids you in sleeping conveniently and soundly throughout the night. Suport your biological clock by going to bed and getting up at same time everyday, including weekends, even if you’re tired. This will help you get back in a regular sleep rhythm.
- Avoid those things that keep you awake in the night: Avoid stimulating activity and stressful situations (vigorous exercise, big discussions or arguments, TV, computer or video games) before bedtime. Instead, focus on quiet, soothing activities, such as reading, knitting, or listening to soft music, while keeping lights low.
- Avoid foods that interfere with your body clock: Limit caffeine and stop consuming alcohol, and nicotine. Stop drinking caffeinated beverages at least eight hours before bed.
Also read: Why Night Owls Are Better Than Early Birds