Insomnia is a sleep disorder where a person has trouble staying asleep or falling asleep. It is the most common sleep disorder that affects at least one-third of the adult population in the world.
Types of Insomnia
- Short-Term Insomnia – It is mostly triggered by tension and can stay from a few days to weeks.
- Chronic Insomnia – In this condition, people have a sleep disorder more than 2 times a week for 3 or more months.
Symptoms of Insomnia
The common insomnia symptoms include:
- Unable to focus properly
- Trouble in recalling the memory
- Depressed mood or irritation
- Tiredness or fatigue-feeling during daytime
- Not able to sleep again
- Waking up in the middle of the night
- Trouble falling asleep
Tips to Stop Insomnia
Here’s how you can stop insomnia from taking over your nights:
- Fixed Sleep Schedule –
To avoid insomnia, you need to train your body for a fixed sleep schedule. You should not go to bed or wake up at a different time every day. It will decrease the quality of your sleep.
- Avoid Caffeine, Nicotine & Alcohol –
Alcohol may help you sleep in the beginning, but it can trouble you the whole night by waking you up or not ensuring proper sleep quality. The effect of nicotine or caffeine can stay in the body for up to 24 hours, which can significantly affect sleep quality.
- Don’t Nap Too Much –
Napping is one of the best ways to cover up for your shortage of sleep, but if you nap more often or for too long, then it can trouble your night sleep quality. Train yourself for a fixed sleeping pattern.
- Exercise Regularly –
If you exercise regularly, then it can help you enhance your sleep time and quality. Don’t exercise just before bedtime as it will take a long time for you to fall asleep. Leave a gap of at least 3 hours between sleep time and exercise time.
- Use the Bed Only for Its Purpose –
The purpose of the bed is to sleep. Don’t involve yourself in other activities such as watching TV, doing your office work, studying, or other such things. If you do all these activities, then your brain will be alert in bed and you will face more difficulty in falling asleep.
- Avoid Drinking or Eating Before Bedtime –
Don’t drink or eat late at night as it can activate your digestive system. The digestive system can keep you awake while you are trying to sleep. Drinking a lot of water before bedtime may also wake you up to use the restroom at frequent intervals.
- Create a Comfortable Sleeping Environment –
The noise level, lighting, and temperature of the bedroom should be perfect for you to fall asleep. A room that’s too hot or cold, high noise level, or has no darkness in the bedroom will decrease the sleep quality.
- Decrease Tension –
Your body and mind should stay relaxed before going to sleep. For this purpose, you can try some stress-reducing or relaxation therapies such as meditation, deep breathing techniques, progressive muscle relaxation, etc.
Hope all these tips will help you improve your sleep quality and duration. If you are suffering from chronic insomnia for a long time, then consult a doctor.