Reading research made me think of sleep deprivation, i.e., Manage Insomnia. According to the report, near to one-third of the world the population is suffering. After a thorough investigation of this, the following are the habits to manage insomnia.
Tricks & Trade to Manage Insomnia
- Download Apps & Music and Get A Sleep Band: We live in a tech world, so make most of it. Use technology to help you sleep better. You can download apps like Calm, Let’s Meditate, Serenity: Guided Meditation & Mindfulness, Headspace etc. There are plenty of playlists available on different music apps. Download or stream deep sleep music which is soothing and helps sleep. There are fitness bands available which can track your sleeping pattern. By looking at your sleeping cycle, you can see precisely where your sleep was light or deep. It might be helpful to invest in them.
- Avoid Drinking Water Before Bedtime: Drinking water in morning is very beneficial but having it right before your bedtime is not suggested because “When we fall asleep, our brains release ADH, anti-diuretic hormone, to slow down kidney function and stop us feeling the need to urinate during the night”- Professor Whitely. Hydrate throughout the day, so you don’t get thirsty at night.
- Do Yoga and Meditation: Yoga or guided meditation helps to sooth hotchpotch thoughts. Initiate with ten minutes, make it a habit, and keep on going with it.
- Warm Bath Before Bedtime: Take a warm bath an hour or two before bedtime as it helps fall asleep faster and moderate the body temperature to an optimum degree.
- Dark Room Therapy: A dark room is therapeutic and recommended for a good long sleep.
- Avoid Caffeine Before Bedtime: Cut down on caffeine intake as it takes longer to leave your body and not let you sleep. Especially don’t consume it 5 hours before you plan on sleeping.
- Use Bed for Sleep Only: Use your bedroom, especially the bed only for sleeping. Refrain from using it for work, watching tv, taking calls, reading etc. So, when you are going to sleep, your bed should be a welcoming presence, inviting you to sleep.
- Talk or Keep A Journal: Most of the times, your worries are keeping you awake. Talk to someone about them or a trusted group of friends. You can also keep a journal. Pen down your problems to keep your mind at ease.
- Must Exercise: Exercise! Your body is designed to move. Otherwise, it will result in fatigue and often tiredness. Try to include 20 minutes of movement into your day; choose an activity that excites you. Running, Jogging, Swimming, literally anything to keep your heart healthy and muscles in work. The exertion can help you sleep better at night.
- Follow a Sleep Routine: Follow a schedule for sleeping. Sleeping same time every day helps your body function properly so eventually when you are lying down on the bed to sleep, it helps you sleep faster.
- Do not Force Yourself to Sleep: Avoid continuous tossing and turning while sleeping. If you’re unable to sleep, don’t force yourself. Leave your bed, calm yourself down by a light activity or a hobby such as reading, painting, or doing whatever interests you. And the minute you feel that you’re sleepy, leave everything else, lie down on your bed and close your eyes.
- Consume Vit D and Sunlight: According to recent study sunlight or daylight improves the night sleep and tend to feel less depressed & stressed. So, expose yourself to the morning sunlight and consume that natural vitamin D.
- Comfortable Room Environment: Sometimes controlling external factors can help. The temperature should not be too cold or warm, the outside noise should be reduced, and the mattress must be comfy. Get memory foam pillows to improve posture and prevent neck strains in the morning.
- No Sugar Before Bedtime: Avoid having sugar a few hours before sleep. Sugar reduces sleep quality and linked to more restlessness.
- Food That Helps You Sleep: Chamomile tea, almonds, bananas, oats, kiwi, walnuts, white rice, are a delicious solution. They improve the digestive system; help decrease the anxiety and contain sleep-inducing ingredients. They calm your nerves, so make a habit of taking them before bedtime to take the edge off your day. Consume cherries because they contain melatonin, a hormone produced by the pineal gland that regulates our sleep-wake cycle.
I hope these “Habit Bomb” manage insomnia tips will be helpful for you. Other than that, choose the right combination of foods for your meal like spinach, sweet potatoes, eggs, fruits, green tea, dry fruits, soybeans, fish, Pumpkin and squash seeds, natural yogurt to bring energy in the body. If none of the points help you, your insomnia may be caused by medical reasons. Consult a specialist and rely on their medical opinion on whether you need Cognitive Behavioral Therapy, Sleeping Pills or something else.