Good restful sleep is a must for good health and a sound mind frame. You will feel tired and agitated the next day if you didn’t get enough sleep the previous night. You will feel distracted and unproductive the whole day. On the contrary, a good sleep uplifts your mood and makes you feel more energized the whole day. Our body regenerates, repairs, and recovers during sleep. But what if we are not able to sleep and spend the night tossing and turning onto the bed. If you are someone who has trouble falling asleep then you might be having insomnia.
Insomnia is a very common disorder in which a person is unable to fall asleep, causing you to wake up early and then not be able to get back to sleep. Also, you will feel drained after waking up. People suffering from insomnia are more susceptible to depression, diabetes, heart diseases, etc.
Typical insomnia symptoms are:
- Trouble falling asleep
- Wake up many times during the night or early
- Feeling tired and drowsy after waking up
- Difficulty in focusing or unproductivity
- Stress, anxiety, irritation
- Daytime lethargy
Understanding the normal amount of sleep
Generally, 7 to 8 hours of restful sleep is recommended for everyone. Although everyone is different. Some people only have 3 to 4 hours of sleep, yet they still feel rested and function well. As people tend to get older, it is normal to have less sleep. Duration of sleep is not important; what matters is the amount of sleep you are getting should be good and restful so that when you wake up you feel energized.
The most possible cause of insomnia is stress, physical pain, any sort of illness, traumatic events, or changes in your sleeping habits. Although following certain habits can help in putting you in a deep slumber.
Here are the top 7 tips to beat insomnia:
1. Create an ideal room for sleep:
Your bedroom should be a quiet and cozy place to relax. Hence, it is important to create the right environment so that you can sleep better. Ideally, your room should be quiet, dark, and cool to promote good sleep. Although it is altogether a personal preference, whether you want to keep it completely dark, or you want a dim-lit room for your sleep. A bright light disrupts your circadian rhythm. It also disrupts the production of melatonin hormones that help you relax and sleep. So try to keep your room dark or dim the light so that it doesn’t mess with your body’s circadian rhythm. Keep away from any gadgets so that it doesn’t disrupt your sleep with notifications. You can also use white noise to increase deep sleep.
2. Take a warm shower
A relaxing warm shower is one of the popular ways to unwind and overall helps in improving your sleep quality. Taking a bath before bed not only relaxes your mind and body but also lowers your blood pressure and heart rate. As heat tends to relax your tense and sore muscles, which is the perfect way to end a hectic day.
3. Set your bedtime routine
When you go to bed and wake up at the same time every day, it helps in setting your body’s internal clocks so you know when to sleep. Being consistent with your sleeping patterns can help improve your sleep quality in the long run. Try to be extra careful with your bedtime routine on weekends to avoid any Monday blues. After several weeks of practice, you won’t even need an alarm to wake up.
4. Eat an early dinner
Eating late-night dinner can negatively affect your sleep quality as it also disrupts the production of the sleep-inducing hormone. It is advised that you should eat your dinner 3 to 4 hours before sleep so that it can easily get digested. Avoid heavy food for dinner as it can cause you indigestion. If you are really hungry at night instead of eating you can drink a glass of warm milk. Not only it will give you that fullness but also promotes sleep.
5. Choose your bedding and sleeping position
Comfortable bedding and pillows are a must when it comes to good sleep. Now, whether it is firm or soft is totally up to you. Now the pillow you are choosing should depend on your sleeping position. Although the fetal position is considered the best sleeping position and is favored by most people, choose a pillow that can easily support your neck, shoulder, and head. If you sleep on your back, you should use a thin pillow to avoid any stress on your neck.
6. Clear your mind/listen to calming music
Most people have a night routine that helps them relax. It could be anything from reading a book, meditating, visualization, and deep breathing. You can even start by reading a book (not on Kindle), and you will notice that your stress level has decreased and put you into a deep slumber. Some people find music helpful in inducing sleep. Some specific albums and playlists cater to people who have Insomnia. You can opt for calming music if it works for you. Try to avoid anything that stimulates your brain activity as it will increase the production of cortisol, which is a stress hormone. Do not try to take your worries to your bed. Read a book or practice deep breathing to relax.
7. Practice Gratitude
Practicing gratitude is the best way to end the day. Take out a gratitude journal and write down your blessings in that. There is no right or wrong way to practice it, all you have to do is to be thankful, even if it is for the good food you have eaten. Practice it a few times a week and you will feel amazing. Also, practicing gratitude helps in lowering the risk of anxiety and depression. It will put you in a happy state of mind which is ideal for going to bed.
A sound sleep is your entry ticket to the kingdom of your dreams. Those who suffer from insomnia find it hard to enjoy the luxury of sound sleep. But if you invest in your concerns and care for yourself, you can buy ample sleep for a good night and a refreshed morning, try out the techniques we have discussed above, and see the magic!