Ways to overcome insomnia and sleep better

Insomnia is a sleep disorder that has slowly but gradually crept into our everyday life. Blame it on stress, anxiety or the busy lifestyle, today, about 6-10% of adults face severe symptoms of this condition daily.

Please check this page for the complete treatment of insomnia.

Individuals who suffer from this condition find it difficult to fall asleep or get good quality sleep at night. While this may be normal in short term cases, prolonged insomnia can have severe effects on everyday life, which may range from decreased focus and productivity to higher risk of obesity, diabetes and several other health conditions.

If you too identify with any of its symptoms, you might be glad to know that insomnia can be easily managed at home.

Identify the triggers

The first step to an effective solution for any problem is finding the triggering factors. As already mentioned, insomnia may have varied causes such as stress, anxiety, substance abuse, depression or even obesity. Cardiovascular diseases, menopause or pregnancy may also lead to insomnia. Try to find the exact reason that may have triggered this condition for you.

Identify the type of insomnia you suffer from:

Temporary insomnia: It may last from a few weeks to months and may be caused due to a traumatic event, stress, anxiety or irregular eating habits.
Chronic insomnia: It may last up to three months and can be a consistent hurdle in your sleep, the causes can be psychological issues such as depression or high levels of anxiety.

Once you have pinpointed your trigger try the following solutions and home remedies.

Set your biological clock: One should start with getting up at the same time every day even if it is a weekend or a holiday. This will make your body healthy and alert while at the same time aligning your body clock so you can sleep properly at night.
Avoid alcohol, caffeine and nicotine: Alcohol, nicotine and caffeine have a stimulating effect on your body. They keep your brain awake and active for long so you can’t really get proper sleep. Try to avoid these substances at night, instead go for milk or herbal teas that improve sleep patterns and help you sleep well.
Exercise regularly: Exercising makes your body fit and alert, which may, in turn, lead to improved sleeping patterns. So, practice simple stretching exercises right after waking up or later in the evening daily. Alternatively, you can try yoga postures or increase overall physical activity during the day. As an extra perk, it will lift up your mood and rejuvenate you for the rest of the day/eve.
Make your sleeping environment comfortable: The atmosphere around you while you are in bed should be relaxing. Avoid the use of cellphones or electronic devices just before sleep and use a night lamp instead of bright lights in your room at night.
Reduce stress: One of the major factors which lead to disorders like insomnia are high levels of stress. It keeps your brain overactive so you can’t sleep properly. Start working on your stress levels. Pick up a hobby or a creative art or just go out more often to stay relaxed and light-hearted
Cognitive therapy: It is short term psychotherapy, which works on a person’s emotional patterns which effects his/her daily life. The therapy aims at decreasing one’s stress levels and curing problems like depression, panic attacks, and eating disorders thus helping you sleep better.
Meditation: Meditation is a treatment as well as an exercise which is really helpful in regularising body functioning and treating health disorders. It also aids you to stay in the moment so you don’t get overstressed or anxious, ultimately leading to a better quality of sleep.
Healthy eating habits: Junk food may provide quick fixes for filling energy requirements but they have a major impact on overall health and may in the long term, trigger insomnia. Instead of binging on wafers and fried foods, opt for dry fruits and nuts or baked and air fried dishes. Avoid skipping meals to maintain consistent energy flow to body cells. This will not only keep you active throughout the day but also reduce unnecessary munching. Also, take light meals at least 2 hours before bed to avoid stomach problems and heartburn, two of the most common culprits behind irregular sleep rhythms.
Use essential oils (inhaling or massaging): Essentials oils are basically extracts of natural products and are loaded with active health-boosting compounds. It has been found by research studies that inhaling or massaging essential oils has a relaxing effect on your body and mind, helping you get a night of uninterrupted and peaceful sleep.
Limit naps: If you are a person facing insomnia, taking naps during day time may not be a good idea. You must limit your naps and maintain a sleeping pattern.