Sleep is an integral part of human life. The amount of sleep needed might vary from person to person, but most healthy adults need somewhere between 7 to 9 hours of sleep every night. But sometimes, Hypnos refuses to bestow his blessings on us, and we end up with a condition called insomnia.
Merriam-webster defines insomnia as “prolonged and usually abnormal inability to get enough sleep”. The symptoms include difficulty falling/staying asleep, waking up early with an inability to fall asleep again, daytime sleepiness, tiredness and so on. But for someone to be diagnosed with insomnia, the symptoms have to be there for at least 3 nights per week over a course of at least four weeks. Anything less than that is easily manageable through some simple lifestyle changes. And here’s how you do it.
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Maintaining a sleep schedule
Yes, it sounds hard, especially when sleeping in is so blissful. But you need to train your body to sleep properly. So get up on a set time every day. Your sleep cycle will be back to normal in a matter of weeks.
We know, naps help you through the long and hard workday. But if you want to fall asleep at night, then limit your naps. Push yourself through the day, and by night you will be tired enough to have a good night’s sleep.
Tire yourself out
Exercise regularly. Go on a hiking trip on the weekend. Walk to work, run in the morning. The idea is to make your body tired enough so that by the time you go to bed, there is nothing on your mind except for the sweet release of sleep. And then do it all again.
Manage your stress
Taking measures to manage your stress goes a long way in managing your sleep problems. Basic stress management strategies like deep breathing, yoga and aromatherapy will take away your troubles and you will sleep like a baby.
Take care of your body
No matter how cliche this sounds, your body actually is your temple. Take care of it. Cut down on nicotine, caffeine and alcohol. Eat balanced meals at regular intervals. Be careful of stimulants that might hamper your sleep cycle. Practising these techniques will surely help with your insomnia.
Get your anxiety under control
Human beings are prone to anxiety. It is a part of our survival instincts. But that does not mean you have to succumb to your worries without fail. Simply get done with your worrying before you go to bed. Your bed is for sleeping, and that is it. Set aside a few minutes to fret over your day, and get done with it. Don’t make phone calls in bed, do not eat in bed, don’t do anything in bed that is not related to sleeping, and you will see noticeable improvement in the quality of your sleep.
Set the mood
You are not designed to sleep in a room full of crying children. So before you go to sleep, set the environment. Make sure your bed is comfortable, the temperature is just right, and disturbances are minimum. Do not eat or drink anything right before bed to avoid going to the bathroom every half hour. If you have a pet that sleeps with you, consider moving it’s sleeping location so it does not accidentally wake you up during the night.
Consider seeing a therapist
If you have been doing all of these and still having trouble falling asleep at night, consider going to a therapist, Cognitive therapy works great for some people with insomnia, and it is worth a try.It will help you find proper information about sleep norms and set reasonable goals to solve your sleep problems among other things. So try that!
Not being able to sleep properly can take a toll on both your body and mind. So before the problem gets out of hand, take measures to solve it. And let us know if they work for you. Cheers!