#HealthBytes: 8 tips to help beat InsomniaLast updated on Dec 30, 2019, 04:24 pm
A common yet dreadful sleep disorder, Insomnia's cases are perpetually on the rise, across the globe.
Loosely speaking, stress, anxiety, sedentary lifestyles, and modern working hours are to be blamed for this.
Insomnia is highly irritable, and can take a toll on your mental health.
However, there are simple ways that can help you deal with insomnia. Here are 8 handy tips.
Maintaining a sleep schedule; following a relaxing ritual
A simple formula for getting quality night time sleep is to maintain a regular sleeping and wake-up routine every day, even on weekends. This regulates your body clock, helping you fall asleep and get up on time without fail.
Perform a relaxation ritual (like reading) everyday. This can help people suffering form insomnia fall and stay asleep undisturbed, for long.
Eliminate naps; consider working out
Avoid taking naps: Although naps can be good for health, you may have to consider eliminating them from your daytime routine, so you fall asleep quickly and easily during the night.
Work out: Working out during the day can be effective as well. This helps you get quality sleep at night as exercise makes you physically tired, which eventually helps you fall asleep.
About lighting patterns and maintaining healthy habits
One way to avoid sleeplessness during the night is by exposing yourself to bright lights during the day, and dimmer ones later in the evening.
Also, avoid health-hampering habits such as smoking, drinking, excessive caffeine consumption etc., as these may lead to insomnia.
Further, avoid heavy, spicy meals for dinner, instead go for lighter food options, to ensure digestive troubles don't disrupt sleep.
Set up your room; ensure quality of mattresses/pillows
Setting the right environment in your bedroom is important to facilitate good quality sleep.
Dim down the lights, switch off your phones and other devices, and get rid of distracting noises. Using earplugs and eye-shades might also help.
It's also advisable to buy mattresses and pillows of genuine quality as ones with poor quality might hamper sleep and promote insomnia.