From timesofindia.indiatimes.com
Not being able to get enough sleep, or finding it difficult to sleep? You never know, you might have insomnia. Consult your physician if your sleep cycle is really disturbed.
What is insomnia?
Insomnia is quite a common sleep disorder that can make it difficult to fall asleep, difficult to stay asleep, or may make you wake up too early and not be able to get back to sleep. Because of this inconsistent sleep cycle, you will feel tired even after you wake up. It will not just affect your health, but also your work performance, quality of life and make you irritated.
Though it varies from person to person how much sleep is required, most adults need seven to eight hours of sleep a night.
At some point in their lives, many adults experience short-term (acute) insomnia that lasts for days or weeks. It’s usually a result of any traumatic event, stress or illness. But some people have long-term (chronic) insomnia that lasts for a month or more. Insomnia can be the primary problem, but can also be associated with other medical conditions or medications.
But you don't have to put up with sleepless nights. Simple changes in your daily habits can often help.
Tips that will help if one has insomnia
Waking up at the same time every day
It is tempting to binge on one’s favourite OTT series and sleep late and wake up late on weekends, especially if one isn’t worked up and had good sleep during the week. However, if one has insomnia, he should get up at the same time every day to train his body to wake up at a regular time.
Cut out alcohol and stimulants like nicotine or caffeine
The effects of caffeine can last for several hours, sometimes up to 24 hours, which increases the chances of your sleep getting affected. Caffeine can not only cause difficulty initiating sleep, but can also cause frequent awakenings. Alcohol on the other hand may have a sedative effect and have a good sleep in the initial hours but will lead to frequent awakenings and a non-restful night's sleep. If you are on medications like decongestants or asthma inhalers, consult your doctor when they should best be taken to help minimise the after-effects on sleep.
Limit naps
While a few power naps seem like a way to catch up on the missed sleep, it isn’t always so. It can affect the quality of the night’s sleep. Thus, it is important to establish and maintain a regular sleep routine and train oneself to associate sleep with cues like darkness, quietness and a consistent bedtime.
Exercise regularly
Regular exercising can improve one’s sleep quality and duration. However, exercising immediately just before bedtime will have a stimulant effect on the body and thus, should be avoided. Try to finish exercising at least three hours before you plan to head for your bed.
Do not drink or eat right before going to bed
A late dinner or snacking before one sleeps, can activate the digestive system and keep you up. If you suffer from heartburn or gastroesophageal reflux, it is even more important to avoid eating and drinking right before bed since this can make your symptoms worse.
Additionally, drinking lots of fluids before going to bed can make your bladder full, and make you visit the bathroom which will disturb your sleep.
Create a comfortable sleeping environment
The light, temperature, and noise in one’s bedroom should be controlled to make it appropriate to fall (and stay) asleep. The bed should feel comfortable and if one has a pet that sleeps in the same room, make sure that it sleeps away if it tends to make noise.
Reduce stress
There are some stress reduction methods that one may want to try to relax the body and mind before going to bed. These methods may include progressive muscle relaxation (perhaps with audio tapes), imagery, deep breathing techniques, meditation, and so on.
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