If you are struggling with insomnia, you know how bad it can affect your quality of life. From irritability to difficulty in concentration. It could be due to several reasons as discussed in part 1. Here is how you can reclaim your sleep.
Tips to beat insomnia
Moderate exercises during the day such as walking or swimming can help relieve the tension from your body. Exercise is also a great way to boost endorphins in your body and has been known to help relievve stress and anxiety. Generally staying active during the day help’s promote a good night’s sleep. Additionally, try to avoid napping during the day and instead opt for a more active alternative.
Eliminate stimulants from your diet
Caffeine from coffee, energy drinks, soft drinks and nicotine from smoking should be reduced to a minimum if you are trying to beat insomnia. Alcohol, though a sedative, can lull you to sleep at the beginning but disrupt your sleep later on in the night. Instead, have a warm milky drink or try herbal teas to make you more relaxed at night.
Make your sleeping environment comfortable
Try to control the temperature, lighting and noise levels in your bedroom. This makes it easier to fall and stay asleep. Additionally, have a warm bath or listen to soothing music before going to bed to program your mind to associate these actions with slowing down and relaxing.
Limit your activities before bedtime
Avoid making your made an environment to do things it was not intended for. Watching TV, making phone calls or even handling business on your bed only increases your mental alertness yet the bedroom should offer comfort that beckons you to sleep.
Wake up and sleep at the same time everyday
This is simply to train your brain to associate a certain time with sleep and a designated time to attend to other things during the day.
However, if the above simply lifestyle changes prove futile, seek professional help as it could signal a deeper medical problem.