8 Tactics to help manage your insomnia

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.

Can’t sleep? Here are 7 musicians/bands you could listen to.

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.

No naps!

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!

Planning a Date? Here are 10 things you could try

As bustling it is, Dhaka can be a dark and dreary place when you are trying to date someone. Planning a date here is almost impossible because of the lack of interesting activities. After all, just how long can you spend eating at various restaurants and listening to sub-par music? You have to start getting to know the person you are with at some point. And that doesn’t happen at restaurants.

Also read: 5 signs that says that your first date is going south

Lucky for you, we have come up with a list of activities that you can try out with your loved one. Hence, the next time you are planning a date, give these places a go.

Go play

You do not need your own “playroom” (yes, that was a 50 shades reference) to have fun. There are a number of places in Dhaka where you can try out games like bowling, shooting, pool or laser tag. These places are great to see your date in a competitive light. Check out The Ultimate Fun Factory, for example. Look up places that are easy on your schedule and wallet. After that you just need to go and have fun.

Clay station

The art of pottery has been around for thousands of years, and it will never go out of style. So if you want to spend some quality time with your beloved, try taking a package at Clay Station. They have a range of packages where you can make your own pottery, or you can simply pick one and colour it. This will be a new experience for both you and your date, and you will have a lasting souvenir.

Plan a study date!

Not everyone is into books. But everyone needs to study every once in a while. So if you have an upcoming exam, or you need you catch up on some work, do it together. Find a nice, quiet library where you can spend time together as well as being productive.

Take a class

Be it baking, dancing or yoga- taking a class together is a great way to bring out the best in both of you. By choosing to learn something together you get to see completely new sides of the person you are with. And that can be a very pleasant surprise. So do a little research and see what piques your interest.

Go to an open mic

There are a number of cafes in Dhaka that arrange open mic nights regularly. Go check these events out. Every once in a while, lose yourself in a cup of coffee and interesting performances. These are surely going to entertain you.

Go see Puran Dhaka

Puran Dhaka is a place shrouded in history, mystery and culture. It has beautiful places you can explore, delicious food you can taste, and enigmatic alleys that will give you a feeling of adventure. So take a day off and just roam around Puran Dhaka. You will love it.

Go to festivals

Dhaka has a number of festivals going on throughout the year. Make a list of festivals you want to attend- from Sakrain to lit fest to folk fest. Then just enjoy your time.

Gulshan avenue window shopping

Just roam around Gulshan Avenue and check out the extravagant shopping places. You don’t have to buy anything, just look around and have fun.

Art galleries

Art galleries in Dhaka hold exhibitions throughout the year. Spend some time in this exhibitions and indulge yourself in the mystery of art.

Volunteering

This is a particularly decent way to get to know the person you are dating. Do they care about the society? Are they willing to give back to the community? Do they have basic empathy for humans and animals alike? Knowing the answers to these questions are especially important if you are thinking of a commitment. Ask around for volunteering opportunities, and see what clicks.

A word of advice- dating will always be hard. Put as much effort as you can to spice it up. This will make the challenges of dealing with another human being much more bearable.

Good luck, and have fun!