If you have ever met with insomnia you know how hard to deal with this condition. It can be short-term or long term insomnia. Anyway, it takes all your energy, health, mood and ability to work during the day. Here are many ways that will help you fight sleeplessness.
Think about getting an ionizer for home. The air quality is also important for good sleep.
Keep the Same Sleeping Hours Every Day
It is tempting to go to bed late on weekends but going to bed and waking up at the same time is the best way to deal with insomnia. It will take some time to get used to it but when this happens, you’ll feel tired enough every evening to fall asleep as your body knows when it’s time to sleep or wake up.
It is very important to establish and maintain a regular sleep pattern. Stick to a regular sleep schedule and avoid naps during the day.
Make Your Bed as Comfortable as Possible
The place where you are going to sleep is also very important for a good rest. Make sure make sure you have a right pillow, mattress, and blanket to feel comfortable. The mattress should be firm enough and if you suffer from anxiety, try a weighted blanket, it gives a hug feeling and calms even the people with restless disorders.
Don’t Get Exercise Too Late
If you exercise a lot all day, you will be tired by night time. So you’re probably will fall asleep easily and have a good night rest. But don’t work physically too late because hard workout (especially cardio) increases blood flow to your brain and you may feel some problems with night sleep. Finish your exercising at least 3 hours before going to bed.
Don’t Drink Caffeine in the Evening
Caffeine stays in the body for a long time (up to 24 hours), so you should stop drinking coffee, coca-cola and black and green tea around noon time if you want o deal with your insomnia.
Relax Before Going to Bed
Do something that relaxes your body and makes to forget about problems. This may be your own tradition like a nice cup of calming tea, progressive muscle relaxation, a bubble bath or reading your favorite book. No matter what you select, but it must not involve electronic screens, hard physical work or caffeine.
Don’t Eat Before Bed Time
Try to finish all your meals by 8 PM. Your digestive system works for some time after eating, so if you have a meal before sleep time it will keep your body awake for and cause sleeping issues. If you have gastroesophageal reflux or heartburn, eating and drinking before going to bed can worsen your symptoms.
If you are too hungry, snack on a little cheese and crackers. These products contain the amino acid tryptophan which boost serotonin and help you to feel calm.
Don’t Smoke and don’t Drink Alcohol
Nicotine is a powerful stimulant of the nervous system, it makes your heart beat faster that means you are going to be more awake than usual. If you want to get rid of your insomnia you should give up smoking. Alcohol has a sedative effect for the first hours, but it causes frequent arousals and a restless night’s sleep.
Write Your Thoughts Down Before Sleeping
Many of us can’t fall asleep thinking about their problems and daily tasks. One of the best ways to get rid of this any anxiety is turn off your mind by getting your heavy thoughts out with paper and a pen. You may make plans for the next day, get rid of anxious thoughts and you will fall asleep much faster.
Drink Soothing Tea
Chamomile tea is a great choice because it is made to promote sleep! Just remember that black or green tea contain caffeine than screws your sleep cycle up and make your body think it’s time to be awake, but not going to sleep.
Sleeping Environment should Promote Good Sleeping
Sleeping environment means the lighting and temperature in your space, music you listen to, how clean your room is and how comfortable your bed is. Take care of these points and falling asleep is going to be easier. Your bedroom must be dark, quiet (low-level white noise such as fan or soothing music allowed), and cool.
Every point mentioned above is going to help your mind and body deal with insomnia.
But if they don’t help, you may also think about cognitive therapy that helps people with insomnia understand and correct inappropriate beliefs and thoughts that may cause insomnia.
It gives proper information about sleep norms and helps set sleep goals exactly for you.
Eat Sleepy Food
Enter foods rich in magnesium into your diet. For example, halibut, almonds, cashews, spinach, as well as products with vitamin B. For example, green vegetables, nuts, legumes. Some experts also recommend taking complexes with vitamin B6 and magnesium.
Do not Try to Sleep if You do not Want
Yes, I know this feeling, when it is already 2 am on the clock, but I don’t feel like sleeping at all. But going to bed, when you do not feel sleepy at all, is even worse. If you do not fall asleep in the first 20 minutes, then get out of bed and do something relaxing.
Accept insomnia and try even in such a hopeless situation to find your advantages. Do not blame yourself for not falling asleep.
Visualize a Dream
Imagine yourself on the ocean on the white sand. Although why I am telling all this, your imagination will do all the work for me. Just imagine yourself in a pleasant place, relax and have fun.
Insomnia can also be just a symptom of a more complex problem such as disease or be the result of taking pills (such as beta-blockers, SSRI’s, etc.) or just feeling overloaded with life’s responsibilities.
If you have tried all the methods mentioned above, and you still can’t get rid of it for a long time consult with a sleep specialist or a doctor.