Good night’s sleep is a great luxury and you really feel the value of it when you are suffering from insomnia. Isn’t it so unfair that the brain just won’t get a break after a hectic day’s work?
Here are ten tips that will help you kick out insomnia.
1. Have a routine
Insomnia can be a result of ad-hoc life style that your body can’t really figure out .Your body best works in regular cycles based on a routine. When you try to wake up and sleep roughly in same hours every day your body adjusts to it and automatically follows it. Try to stick to a fixed time schedule and commit to it like a ritual.
2. Pay your sleep debts
Your body is a keen accountant and it tracks whether you had that 6-8 hours’ sleep a day. When you don’t get the necessary amount of sleep a day your body consider that as a sleep debt that you will soon pay. And it has been proven neurologically that when sleep debt gets accumulated day by day your cognitive functions slow down and causes emotional fatigue. To avoid all these complications you got to pay your sleep debt as soon as you can.
3. “No” to caffeine after midnight
Caffeine is a stimulant that chases sleep away and is commonly found in coffee, cigarettes and energy drinks. Effects of Caffeine can last for more than a day! If you have a habit of having a late night coffee or any other sleep depraving stimulant, cut it down. And if you really need to drink something at those hours, have milk or herbal tea. Yes, you got it right. No energy drinks too.
4. Dim the lights a bit
Darkness has been attached with the sleep since the dawn of man. Even you do not live in a cave or a hut like your early ancestors you still need to create that dim lit surrounding in your room. Bright lights are enemies of good sleep and darkness is not that bad once you get used to it. You are old enough to know that there are no monsters lurking behind the shadows. Try to think of it as paying homage to your early ancestors.
5. Do not your worries to the bed
You may need to get this and that done tomorrow. Pressures of work, family and friends can fall in your head like a landslide. But you really need to stop worrying about all your misfortunes and workloads in your bed to stop insomnia. Make your bed your worry free zone. Have that quote from Rocky – “Life is not about how hard you can hit. It’s about how hard you can get hit and keep going”; or any other motivational quote will do.
6. Figure out what is the problem
You got to analyze your specific situation and figure out whether you got the primary insomnia or secondary insomnia. Primary insomnia is when you can’t sleep at night and that has happened without the influence of any other disorders. Primary insomnia has to be dealt directly with our suggestions. Secondary insomnia is when you can’t sleep due to side effects of other illnesses or disorders such as depression, asthma or even cancer. Secondary insomnia can be easily cured by curing the root cause.
7. Good night electronics
You and your electronics including smartphones, kindles, and iPods should sleep at the same time. In modern society, the inability to switch off electronic pleasure portals is often mistaken for insomnia. In the next time you go to sleep say goodnight to your electronic friends first.
8. Have discipline at dinner
Having too much food and alcohol at dinner causes repercussions in your body that affects your sleep negatively. It is likely that over indulgence will result in uncomfortable sleep with regular waking up. It is advisable to have a strict discipline on your foods and drinks especially at night.
9. Read a book
Read for pleasure. Books do not emit light and does not create the same negative impact of electronic devices that keeps you awake. Instead reading something pleasurable makes your mind at ease laying foundations for a refreshing sleep.
10. Exercise regularly
Being physically active keeps your biological clocks up and running. Also, it will remove many causes that result in secondary insomnia. However, it is recommended to avoid strenuous exercises before three hours to sleep as doing exercises heats up your body which keeps drowsiness away. Ideal time to do your evening workout depend on your preferred sleep time. If you want to go to bed an hour before midnight the best time of the day to do your daily evening workout is from 5.pm. to 7 p.m. And you will start to feel drowsy just at the right time as your body cools down.