Insomnia is one of the most common problems people face across all countries, irrespective of age. Although insomnia can turn bedtime into a battleground, overcoming the problem is not rocket science.
The battle, however, is not one you have to fight alone. Read this blog further to find a few strategies to overcome insomnia and sleep faster.
Insomnia comes in various forms, like falling asleep or staying asleep. It can be acute, lasting a short time, or chronic, sinking in for a long time.
The first step in tackling insomnia is understanding its root causes. It could be stress, anxiety, medical conditions, or poor sleep habits. Identifying the cause is essential to find a customized solution that works best for you.
Preparing Your Sleep Environment
To fall asleep quickly, make sure your sleep environment promotes restfulness.
Keep your bedroom dark when you are ready to sleep. Invest in dark curtains to block out streetlights or early morning sunbeams that enter your room and disturb your sound sleep.
A cooler room temperature (around 65-68°F or 18-20°C) promotes healthy sleep. Experiment with different temperatures to find the temperature that perfectly suits you and nurture healthy sleep.
- Comfortable Bed
Your mattress and pillows also play a crucial role in ensuring a good night’s sleep. Choose them wisely according to your personal preferences.
Developing Healthy Sleep Habits
Here are a few steps you can adopt to boost your sleep.
- Regular Sleep Schedule
Try to go to bed and wake up every day at the same time, even on weekends. Doing so can help you to regulate your body’s internal systems.
- Wind Down
An hour before bedtime, engage in calming activities like reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
- Limit Screen Time
The blue light emitted by screens can interrupt your sleep. Avoid electronic devices, such as TVs, mobile phones, or even electronic watches, which emit blue light at least an hour before bed.
Nutrition And Insomnia
Below are a few tips to help you overcome insomnia with a proper nutrition system:
- Avoid Heavy Meals
Large, heavy meals right before bedtime can lead to discomfort and indigestion. Eat at least two hours before bedtime, and walk for 10 minutes.
- Caffeine and Alcohol
Stop taking Coke items and alcohol, particularly hours before sleeping. The molecules in both liquid foods can affect your sleep patterns.
While dehydration can be a sleep disruptor, too much liquid before bedtime can lead to frequent awakenings to use the restroom. The more you wake up, the more your sleep gets disturbed. Always, balance is the key.
Managing Stress And Anxiety
Stress and anxiety are common reasons behind insomnia, but you can take steps to manage them effectively, including:
- Relaxation Techniques
Relaxation techniques like yoga, meditation, or advanced muscle relaxation can help calm your mind while letting your muscles rest. As you try to relax, your body starts resting and puts you to sleep.
Thoughts occupy most of your brain, and the stress on your brain increases as you dump everything into it. So, clearing thoughts in your brain by writing everything that goes within onto paper can help your brain relax.
Medications And Supplements
When every natural way fails, some medications or supplements can help you with temporary relief. Some medications include:
- Prescription Medications
Random pills give rise to another health issue. To avoid it, you must talk to doctors about your insomnia and other problems that you go through in the journey. Use supplements that they suggest based on your situation.
- Over-the-Counter Options
Over-the-counter (OTC) sleep pills can be available without a doctor’s prescription, but use them carefully. Although they provide you with temporary sleep, they sometimes can lead to unexpected problems as these pills are sometimes not suitable for everyone.
Insomnia can be different for everyone. Not everyone facing insomnia might be going through the same. The struggles you go through with this disease might vary, but the curing measures remain almost the same for everyone.
Overcoming insomnia demands patience, determination, and an open mind to find what works best for you. No matter what you try to change in your life, a healthy sleep should be your goal to overcome insomnia.