10 Best
Tips to Cure Insomnia
Insomnia means facing difficulty in getting sleep, or getting up very
early. It is commonly seen in people due to mental stress, having food close to
bedtime, or due to certain medicinal drugs. But there is no need to worry
about, but it decreases your thinking capacity, reduce your concentration power
and attention, and make you feel irritable.
Being sleepless for a long period, however, may result in serious health
issues that can lead to problems like hypertension or diabetes. If you have the
lack of sleep that last for more than 3 weeks, you need to seek advice from a
medical expert as it indicates that you have a serious problem of insomnia.
This case is commonly seen in females, those with mental depression, or who are
older than 60.
Follow the tips
and sleep better
Usually, it will take around 15 minutes to get sleep. If you are facing
any difficulty in falling asleep and is not a serious case, follow the natural
home remedies that may be more effective than doing any mental exercise.
1.
Maintain a
routine for bedtime and wake up time: Try to follow the same time for sleeping and
getting up. It will create a natural rhythm for your body.
2.
Get up and move
around: If you keep being restless in bed for Twenty minutes, try to get up and
walk for some time.
Always try to
sleep in a calm and dark room: Many people suggest taking rest in a cool room
that helps you to fall into sleep quickly. The cool and dark atmosphere can
provide you better comfort to get deep sleep.
4.
Do not keep a
clock in your room: Facing clock while sleeping can cause insomnia. If necessary, you can
keep an alarm in your bedroom, but try to avoid looking at it every time.
5.
Do regular
exercise: Regular workout is the best way to get rid of insomnia problem.
Nevertheless, doing exercise before 2 to 3 hours prior to bedtime will help you
to get better sleep and you can wake up with freshness. So make a plan
accordingly.
6.
Go to bed with a
relaxing mind: Try to do something interesting like listening music in the last 30
minutes before going to bed. Don’t do any kind of work just before bed time and
your mind should be in a relaxing state, otherwise, it may lead to insomnia.
Switch off electronic gadgets, too.
7.
Avoid the afternoon
nap: Try to avoid noontime nap, as it can take your deep sleep away and it
will take so much time to get sleep at night. Sometimes, it may result in
insomnia. So if you want to nap, wake up before 3 PM.
8. Try to avoid
liquor, wine, beer, caffeine and nicotine: Avoid these things for 4 or 6 hours before going
to bed. The substance contains in these can prevent getting sleep.
9.
Avoid heavy meals : Do not have heavy
meals before bedtime, it may cause irritation while sleeping.
1Drink milk before
bedtime: It is advised to drink a glass of milk one hour before going to bed.
The chemical called tryptophan contains in milk causes sleepiness.
Consult a doctor if the problem persists even after following these tips.
Sometimes, you may need the help of medicines to solve the issue.
