What Is Insomnia?
Insomnia is termed as the inability to fall asleep and/or stay asleep. This sleep disorder can be either short term or long term. Irritability, fatigue, poor concentration, and headache are some of the debilitating effects of insomnia.
Tips to cure your insomnia and sleep soundly
Keep regular routine and sleep hours
Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you’re likely to feel tired and sleepy. Have a warm bath, listen to quiet music or do some gentle yoga to relax the mind and body. Your doctor may be able to recommend a helpful relaxation CD.
Choose a well conducive sleeping environment
Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you to fall (and stay) asleep. If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often disturbs you in the night. Make sure your bed is comfortable. It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that’s too small or old.
Moderate exercise on a regular basis, such as swimming or walking, can help relieve some of the tension built up over the day. Make sure that you don’t do vigorous exercise, such as running or the gym, too close to bedtime, though, as it may keep you awake.
Cut down on caffeine and alcohol
Cut down on caffeine in tea, coffee, energy drinks, especially in the evening. Caffeine interferes with the process of falling asleep causing insomnia, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea. Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.
Nicotine is a stimulant. Smokers take longer to fall asleep, they wake up more frequently, and they often have more disrupted sleep.
Write away your worries
If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day. The aim is to avoid doing these things when you’re in bed, trying to sleep.
If you can’t sleep, get up
If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed.