Insomina not only affects our night but also the next day | & nbspPhoto Credit: & nbspGetty Images
- Meditating when hitting the bed can work wonders and provide you with a quality sleep.
- Drinking alcohol before going to sleep also interrupts sleep and makes one wake up in the night
- A warm bath before going to sleep is also a good way to relax your mind, body and help you sleep well
Not sleeping well at night affects not only your night but also the next morning. What follows is fatigue, reduced efficiency, lack of concentration and mood swings. Insomnia is a disorder when it is difficult for a person to fall asleep.
Chronic insomnia can increase the risk of obesity, heart disease, depression and diabetes. The reason for insomnia varies from person to person. But stress, unpleasant events or change in sleep cycles are some of the most common causes. In this article, we will try to cover how to treat insomnia in the short term.
1. Exercise regularly
Everyone knows the benefits of exercise. But some know that exercise also helps you sleep better. Exercising for 20-30 minutes a day can help you sleep well.
However, be sure to avoid strenuous activities 2 to 3 hours before bedtime, as it can have an opposite effect.
2. conscious meditation
In addition to physical exercises, meditation is one of the most effective techniques for sleeping well. Conscious meditation is not only useful for you to fall asleep, it improves concentration, reduces stress and provides a calm and balanced state of mind.
It makes you focus on your breathing, body parts, thoughts and feelings. Practicing meditation when you want to sleep is a good way to get some sleep.
3. Limited alcohol consumption at night.
Although, alcohol has a sedative effect that helps a person sleep, but it can also disrupt our sleep cycle and, suddenly, one can wake up in the middle of sleep.
The risks of snoring and sleep apnea may also increase if alcohol is consumed just before bedtime.
4. Make sure your room is suitable for sleeping
Often, a comfortable environment can also help you get a good night's sleep. And this can be done by:
to. Keep the room temperature cool, ideally between 60 degrees F- 70 degrees F.
yes. Turn off devices that emit light or sound.
C. using blackout curtains to ensure the room is dark enough.
5. Avoid large meals
Heavy and spicy foods should be avoided at night. This type of food interrupts sleep due to indigestion.
Two hours before bedtime, the food should be light and even if one is hungry, a light snack can be taken.
6. hot bath
A warm bath two hours before sleeping will not only relax you but also induce you to sleep. It cools the body and causes sleep at night.
7. Herbal tea
Drinking herbal tea before bedtime is a good sleep booster. It calms the body and reduces the time needed to fall asleep. Passionflower tea and chamomile tea at night are also good options to fight insomnia.
A 2015 study found that massage therapy helps treat insomnia because it improves sleep patterns, reduces pain and anxiety.
If a professional is hard to come by, then you can also give yourself a massage. But people who have sensitive skin should consult doctors before applying any type of oil on the skin.
9. Avoid caffeine at night.
Caffeine is the exact opposite of what will help you sleep well at night. Caffeine improves energy levels and helps concentrate, but these things must be closed when one wants to fall asleep.
A 2013 study found that drinking caffeine six hours before sleep negatively affects sleep quality.
10. Use the bedroom only for sleeping
Your dream wants an exclusive place and that means that the room must be free of anything else that is not related to the dream. Therefore, you should avoid exercising in the bedroom. Electronic devices, phones, computers should not find a place in the bedroom.
Studies have found that practicing yoga also helps improve our sleep. Like meditation, yoga also helps improve focus and reduce stress.
Instead of trying difficult asanas (postures), focus more on the postures that involve breathing and meditating. Yin and restorative yoga are good options.
Do yoga for at least 20 minutes and try to increase this time. Before going to bed, practicing yoga helps to relax and relax the body.
In conclusion, a good life requires a good sleep, as it improves energy levels, reduces stress and increases efficiency. And for that to happen, maintaining a good lifestyle is very important, which includes avoiding electronic devices, screen time during sleep time. Smoking also deprives one of sleeping. Soft and light music has a calming effect and will make you fall asleep instantly. These are small changes in lifestyle, but in the long run they will benefit. Happy sleeping!
Disclaimer: The advice and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietitian before beginning any fitness program or making changes to your diet.