Insomnia is defined as a sleep disorder accompanied by difficulty falling asleep or staying asleep. 

There are several possible causes of insomnia, including emotional stress, allergies, excessive alcohol intake, depression or anxiety, menopause, menopause, certain medications, chronic pain, restless leg syndrome, sleep apnea, menopause, etc.

Insomnia is infuriating, exhausting and unbearable. Most times, individuals turn to sleep pills and fail to understand that sleeping pills could only help you relax but do not solve the underlying cause of this issue.

A more positive approach to insomnia is to enhance sleep hygiene and make lifestyle changes together with cognitive-behavioral therapy. 

In this article, we will examine the techniques involved.

Sleep Hygiene And Lifestyle Changes

Sleep-Promoting Habits

Sleep-promoting habits aim at helping you sleep more comfortably and wake up less often. The following are sleep promoting habits:

  1. Make sure you set an alarm clock and wake up around the same time daily, whether or not you had sufficient sleep. Do not at any point sleep in on weekends because doing this will alter your body’s circadian rhythm. 
  2. It is crucial that you engage in relaxing activities an hour before bedtime. Avoid engaging in activities like arguments, unpleasant TV programs, emotional discussions, bill paying or work-related activities before bed.
  3. If you feel the need to nap after poor sleep, limit napping time to 45 minutes and do not take naps after 4 pm

Stimulus-Control Methods

The step is to help insomniacs clear off the connection between their bed and insomnia.

  1. The trick here is, there should be no playing video games, watching TV, studying, or working on the bed. If watching TV helps you sleep, you should set a timer for your TV set and light to go off after 30 minutes.
  2. If you do not seem to fall asleep within 30 minutes or get back to sleep, then it is advisable to take a sitting position and watch a movie or read a book until you feel drowsy.

Lifestyle Factors

  1. Avoid working 3 hours before bedtime.
  2. Taking one or two cups of coffee early in the morning will probably not affect your sleep at night. But in cases where you did not sleep well, avoid taking caffeine after noontime. 
  3. If you can’t help smoking, try to rule out smoking before bedtime.
  4. Endeavour to limit your alcohol intake to one drink at least 2 hours before bedtime. 

Food & Sleep Connection

  1. Foods high in complex carbohydrates, e.g. peas, beans, oats, quinoa, brown rice, have a mild sleep-enhancing effect and promote sleep.
  2. Foods with high protein content hinder sleep by blocking serotonin, avoid such foods at night.
  3. Eating a light carbohydrate snack before bedtime will help you sleep comfortably.
  4. Avoid foods with high sugar content.
  5. Foods that will cause heartburn or any digestive discomfort should be abstained from.
  6. No late dinner.
  7. Minimize fluid consumption later than 8 pm.
  8. Look into taking B complex supplement if your diet lacks nutrients- lack of this vitamin will cause sleep impairment.

The Optimal Sleep Environment

  1. Owing to the fact that room temperature can have a significant effect on sleep, the optimal temperature for your bedtime should be within 20 to 25 degrees Celsius or 64 to 71 degrees Fahrenheit.
  2. Your bedroom should be kept entirely dark and quiet.
  3. If you are one who is sensitive to electromagnetic fields ( EMFs), remove electrical appliances.
  4. Ensure that your bed is cozy and comfortable.

The aforementioned tips will help you manage all your sleeping problems and if you implement them, you are sure to sleep like a baby. For more information on how to keep your health and body in check, through the posts on our website, we have tons of articles that will help you stay healthy and fit. Warm regards.

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Freeman Fox

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