So, how to cure insomnia? Let’s discuss it.
There have been times when we all tossed on our beds at night, pretty restless, just to sleep in peace, but in vain. Does that point to insomnia? We’re not sure as of now, but it could be.
What Is Insomnia?
According to The Sleep Foundation
Insomnia is difficulty falling asleep or staying asleep or sleep deprivation, even when a person has the chance to do so. People with insomnia can feel dissatisfied with their sleep and usually experience one or more of the following symptoms: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.
Now, if you think you’re on the way to get insomnia for real, there are certain steps that you can take in order to cure insomnia naturally. Some of these steps are pretty common, rather obvious; there are some that may leave you surprised.
How To Cure Insomnia?
The very first step is recommended by the National Sleep Foundation, i.e.
- Stick to a strict sleep schedule on your way to cure insomnia.
- Set a bedtime as well as a wake-up time,
- Follow it even on weekends
This does help regulate your body clock and sleep schedule to be precise.
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In case you must go to a party after office hours on a Friday night, try to wake up as close as possible to your wake-up time on Saturday.
Similarly, your pre-sleep rituals are very important. You should give a try of a soothing and relaxing routine activity just before going to bed like taking a shower or reading a few pages of a book that interests you.
Tips To Cure Insomnia Or Narcolepsy Naturally
- Stay away from the bright light coming out of your cell phone’s display or a computer or laptop screen, as it invigorates your mind and keeps you from dropping off rapidly.
- Abstain from having an argument or a heated discussion with your mate before your bedtime. Simply chill and loosen up.
- Everyday exercise is equally essential. Although a strict exercise routine is the best, even a moderate exercise in the evening is better than doing nothing.
In fact, exercise can be done at any time during a day, but certainly not when you need to be in bed.
- It’s best to have your dinner a few hours (at least 2 to 3 hours) prior to bedtime.
In case you get hungry after that, have a very small meal around 45 minutes before sleeping.
- Make sure to keep your room dark and cool. Darkness signals the production of Melatonin (the sleep-regulating hormone) by the brain. Melatonin reduces the temperature of your inner body.
Your body should achieve its most minimal point from 2 am to 4 am.
(The Sleep Foundation prescribes a room temperature of around 15ºC to 20ºC.)
Also, to the individuals who think that a wee night top is enough for them to drop off, the Sleep Foundation recommends maintaining a strategic distance from liquor, cigarettes or a substantial amount of food just before their sleeping time.
These can cause distress and disturb sleep when you need it the most, i.e. in the night to start a fresh day in the morning.
They say, “The more you lie in bed agonizing over not dozing, the less likely it is that you will doze off.”