Little Known Ways to Tackle Insomnia
Domlur, Bengaluru Feb 9, 2017
Don’t all of us know that getting enough sleep is a must when it comes to our daily routine? Scientific studies suggest that we need to have at least 8 hours of proper sleep in order to feel fresh and perform at peak levels the next day.
Insomnia or sleeplessness is a problem faced by many in the present population, and it is a disorder that is relatively hard to overcome. Surely, you have some idea about the disorder itself. Insomnia is basically a sleeping disorder that may not allow you to get the optimum amount of rest at night or not allow you to sleep at all sometimes. Let us see how we can tackle insomnia:
One of the first and foremost things you need to attain a proper night’s rest is a comfortable sleeping space and position. Many times we try to compromise with the sheets or the material of the pillow case, thinking that the discomfort will go away as you drift to sleep. These aren’t paltry matters, though. If you aren’t really comfortable with your sleeping space, especially when you have a tendency not to feel sleepy at night, it is of utmost importance that you fix it then and there.
A few ways of changing and improving your quality and quantity of sleep by altering things in your sleeping space are as follows:
• If it is the noise in the surroundings that is disturbing your sleep, wear a pair of earplugs or consider buying a noise machine.
• Place comfortable bed sheets to make sure you do not fight for comfort every night while you drift off to sleep.
• Do some physical activity in the evening so that you are really tired by the time you hit the sac.
Turn off the lights:
There is no point twisting and turning in bed while you wish someone would put off the lights. Just get out of bed and do it. Light disturbs your body balance while sleeping. It tricks the body into thinking it is daytime and thus it becomes difficult for you to rest. Darken the rooms further by:
• Using curtains of a darker shade
• Using eye shades for sleeping
Literally, focus on Sleeping:
Thinking too hard is not the trick, but completely ignoring the problem won’t get you anywhere either. There is no point performing at levels lower than your optimum. You need to get 8-10 hours of rest to make each day count and feel less lethargic. Before going to bed make sure you have done everything you possibly could that day and silence all your worries till the next morning.
Coffee is a hazard:
The caffeine may allow you to somehow perform for more hours but is has a very bad effect on your sleep. While dealing with insomnia, caffeine from coffee should be your last option as a beverage in the evening hours. Drink soup or juice as much as you want to, but make sure you refrain from coffee.
Yes, it requires time and physical exertion, but you need it. Do not just do it for shedding those extra calories, rather do it to make sure you are tired by the end of the day. When your body is physically tired, it tries to rest better so that it can obtain much-required energy.
This may sound cliché, but you really need to relax. One of the major reasons why people are not able to sleep peacefully at night is because they are stressed or are worrying about some problem or the other.
You need to unwind after your day. Here’s how:
• Take 5 minutes to think about your day
• Stop and do not overstress yourself by going on and on about something for hours
• Drink chamomile tea before going to bed as it helps soothe your nerves
• Get a massage
• Calm your mind. One easy way of doing this is to meditate
• Take deep breaths
Relaxing before bed works wonder for you at nighttime to get a healthy and peaceful sleep.
Having a proper meal before sleeping is necessary and it is especially important for you to have dinner at night. Acidity caused by and empty stomach is one of the major causes of a disturbed and poor sleep. Again, make sure that you have had your dinner at least an hour before going to bed. The stomach needs some time to start the digestion process. Also, going to sleep right after you eat will make you feel lethargic in the morning.
It is a tried and tested method of getting better results for a peaceful night’s sleep. Aromatherapy may include
• Scented candles that burn through the night
• Incense sticks
• Essential oils
Their basic job is to calm you down and make you feel drowsy so that you can easily and effortlessly drift off to sleep. It is best to start the aromatherapy at least 30 minutes before your bedtime in order to get the maximum benefits.
Though not as common, hypnosis is an effective method that can be used to get you to sleep throughout the night. It is unconventional and difficult to perform, but very efficient by all means.
You would require a specialist or hypnotherapist to get the job done well and not just any amateur.
Put your phones down:
I’m sure you’ve heard this many times for different kinds of reasons throughout the day. But we are just going to warn you clearly of some facts.
The blue wavelengths emitted from your phones and other gadgets such as tablets, pads and laptops are hazardous to your sleep. They trick your mind into thinking it is daytime and do not allow you to fall asleep easily. In short, they are bad for your night time rest, and you need to distance yourself away from all such gadgets and gizmos at least a half hour before going to bed.
It has been suggested that some yoga poses are essentially helpful for attaining a good night’s sleep and to relax by calming your body and mind. Different ways of breathing, deep breathing and certain poses like the corpse position, infant baby pose; shoulder stand and certain forward bends can actually help you to sleep better.
They are related to the process of inhalation, exhalation and rhythmic breathing that help calm the mind and also loosen and relax your body muscles.
Set up a sleep schedule:
Make space for sleeping in your busy schedule and make sure you stick to it. A regular sleep time is necessary for your body to get adjusted to the routine. You should continue to follow this routine diligently such that you automatically start feeling sleepy once the clock strikes your sleep time.
Many think that they can make up for the lost sleep during the weekends. Things do not work that way, though. Each day you require a designated amount of 8-10 hours of sleep. Though it is not possible to ascertain that you will get almost 10 hours of undisturbed sleep during present levels of work or on a daily basis, it should still be your aim to sleep for at least 8 hours a day. Sleeping at night is most important. No matter how many hours you sleep during the day, the human body clock is scheduled to rest at night.
Is anxiety and depression preventing you from sleeping well? Get in touch with PORTEA’s counsellingservices. You can discuss your personal and emotional issues with our qualified counsellors, that too, without leaving your home.