Tips to Curb Insomnia

Tips to Curb Insomnia

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Emotional stress, allergies, heartburn, heavy smoking, restless leg syndrome, and mental health disorders are some causes of insomnia. Although this sleep disorder can happen to anyone, those above the age of 60 are highly like to experience this. There are two types of this condition which are acute and persistent insomnia.

How does one know they have Insomnia?

When one cannot sleep properly, they just toss and turn in bed or they spend sleepless nights, they are suffering from insomnia.  If one struggles to stay asleep, they have difficulties falling asleep or they cannot get quality sleep, they are suffering from a sleep disorder.

Ensure Proper Diet

The foods that you eat and your eating habits can lead to sleepless nights. Eating or drinking late at night or a few minutes to bed, eating foods that cause digestive discomfort or are high in sugar content could cause sleepless nights. To enhance your sleep consider taking foods rich in B vitamins, complex carbohydrates, and high in proteins. 

Ensure Proper Sleep Hygiene

Keep your body’s circadian rhythm in check by having a regular rising time and sleeping for the same amount of hours every night. You should not sleep for less than 6 hours a night and it should not be more than 9 hours. Rather than engaging in activities that will keep you awake for longer, engage in relaxing one before going to bed.  Another thing that disrupts your sleep is taking long naps in the afternoon. This should be avoided by all means necessary. 

Relaxation Training

When you are stressed, whether you are an insomniac or not, you will mostly experience sleepless nights. You become restless at night. The mind can control the body and with time, the stress reduces and you sleep better. It’s essential that you engage in relaxation training.

Create a Conducive Sleep Environment

The environment or your sleeping area is another reason you could be experiencing insomnia. This includes the outside environment, your bed and the room in general. Ensure that noise is minimal, it’s dark, the room temperature is comfortable, and the bed itself is clean and comfortable. This will enhance sleep quality.

With a comfortable sleeping environment, proper sleeping hygiene, healthy eating and relaxation training, insomniacs can fight sleeping disorders. It’s crucial that one engages in habits or a lifestyle that will see them wake up less at night, fall asleep with ease and enjoy quality sleep. This is something that everyone needs despite their age.

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Peterson