In a nutshell, insomnia is a common sleep disorder that makes it hard for an individual to fall asleep and stay asleep until the body is well-rested. It has three types: transient, acute, and chronic. The first one is usually caused by another disorder and it lasts no longer than a week. The second one, also known as adjustment insomnia, may last up to a month and can be treated as long as the stressor is no longer present. The third one, on the other hand, is something that lasts more than one month and could be an effect of chronic ailments and psychiatric conditions.
The good news, however, is that in general, insomnia can be treated by as simple as making a few lifestyle changes as well as minor environmental modifications, which include:
Follow a Sleep Schedule
In order for you to get a good night’s sleep, it is essential that you keep regular sleep hours. This means that you have to set a sleep schedule and stick to it. Once you start doing this, it would be much easier for your body to sleep better.
Create a Peaceful Room
Sometimes, your inability to sleep also has something to do with your environment. With this, the best thing that you can do is to come up with a restful sleeping environment and that is none other your bedroom. You can consider altering the lighting as well as the temperature.
Invest in a Comfortable Bed
Part of creating an atmosphere that is conducive for sleeping is investing in a comfortable bed. Make sure that your bed is not too soft nor too firm. Pick one that suits your needs.
Exercise on a Regular Basis
With all the stressor as well as the work that you do every day, it is inevitable for tension to build up. Unless you release those, you will definitely have a hard time sleeping. One good thing that you can do is to exercise on a regular basis. It could be as simple as going for a walk or run. Avoid doing strenuous exercises though right before you go to bed.
Avoid Caffeine in the Evening
We all know that caffeine can keep you awake. Therefore, stay away from coffee, tea, or any other substance that contains caffeine like a couple of hours before you go to bed because that will definitely interfere with you falling asleep. It would be better to drink milk instead.
Do Not Eat or Drink Too Much at Night
Eating too much at night is another thing that can disrupt your sleeping pattern. As much as possible, opt for light dinner meals.
If you are a smoker, then you know for a fact that it is difficult to fall asleep when you have nicotine in your system. That’s because this substance is a stimulant. It would help you a lot if you quit completely.
Do Something Relaxing
There are many things that you can do to relax your body so that it would be faster for you to fall asleep. Consider taking a hot shower or a warm bath. You can also listen to soft music or perhaps light scented candles in your room.
Sure, problems will always be there and they could be bothersome. However, if you dwell on them, the more that you will have a hard time. Try to set your worries aside and let your mind calm down.
Napping is not bad if you are really tired. But as much as possible, limit it because the longer you sleep during the daytime, the harder it would be for you to fall asleep at night.
Limit Activities in Bed
Once you go to bed, avoid using your gadgets. The bed is meant for sleeping and not for doing your work. Devices, such as televisions, laptops, and smartphones will only keep you up when you are supposed to be resting.
We all experience stress, but there are many ways in which you can reduce it. You can get a massage, listen to music, or get some fresh air. You can even meditate or practice breathing techniques. If you know how to deal with stress properly, you can also avoid insomnia.
At some point in time, you may have to deal with insomnia, be it short-term or long-term. This sleep disorder can adversely affect the quality of your life. Therefore, you have to learn how to fight it by following the tips above. If the disorder persists, it is highly recommended that you see a specialist.