Insomnia is simply the inability to get adequate amount of sleep needed to wake up feeling refreshed and rested. It’s usually defined by the quality of sleep and how someone feels after sleeping. This is because different individuals require different amounts of good sleep. You can’t therefore define it by the number of hours an individual sleeps or how quickly someone dozes off. In regards to that, its symptoms include difficult concentrating on your duties during the day, daytime irritability, drowsiness or fatigue, sleeplessness, waking up very early in the morning and much more. Fortunately, there are many ways you can use to cure insomnia and the following are some of them:
1. Tackle Daytime Worries and Stress
Residual anger, stress, and worry from your day’s activities may make it difficult to get enough sleep or fall asleep at night. It’s therefore important to get some help with your stress management. For instance, if the stress of managing your family or work is keeping you awake, learning how to deal with stress in an effective way can help sleep quite better at night. Alternatively, talk over your worries with a loved one or friend during the day. This can help you relieve stress and even prevent you from rehashing your worries when you get to sleep.
2. Develop an Effective Bedtime Routine
Not only what you normally do during the day may affect the quality of sleep at night, but also anything that you do to prepare your body and mind for sleep can affect the quality of your sleep. In this case, make sure your bedroom is cool, quiet, and dark. Heat, noise and light can also interfere with your sleep. If possible, try using earplugs or a sound machine to prevent outside noise. A sleep mask or blackout curtains can also help you block out light. Additionally, avoid stimulating any stressful situation or activity before bedtime.
3. Adopt New Habits That Can Help You Sleep
Another way to cure insomnia is adopting some new habits that can help you sleep better at night, for instance, try to stick to your regular sleep schedule and avoid naps. Stop or limit drinking caffeinated drinks such as caffeine or alcohol at least 8 hours before bed. While drinks like alcohol may make you feel sleepy, it often interferes with the quality of sleep. Moreover, avoid late meals and get regular exercises. However, keep in mind that exercising regularly can help improve your sleep, but it is not a quick fix to insomnia.
Conclusively, don’t associate your bed with sleepiness; instead, associate it with sleeping. Refrain from using your computer or phone, reading, or even working in the bedroom. By keeping all these pointers in mind, you’ll definitely get better sleep at night.