Insomnia is a sleep disorder that makes it difficult to sleep, staying asleep through the night, and sleeping as long as you would like in the morning. It can have serious effects, leading to excessive daytime sleepiness, a higher risk of auto accidents, and widespread health effects from sleep deprivation.
Common causes of insomnia include stress, an irregular sleep schedule, poor sleeping habits, mental health disorders like anxiety and depression, physical illnesses and pain, medications or neurological problems. But, simple changes in daily habits can help prevent insomnia.
Changes in one’s routine and sleep schedule can help promote sound sleep, these can be:
>Mindful Meditation- It boosts immunity, improves concentration and reduces stress which helps in building a healthy lifestyle and promotes good sleep.
>Set a bedtime schedule and follow it- Select a time of your choosing to go to bed and leaving it. Your body will sleep better when it is tired and sleepy and will wake up fresh when it gets appropriate amount of sleep.
>Get your body to do some physical activity- Exert your body to relieve some tension of the day with minimalist routine activities like swimming or walking.
>Practice relaxation session before bedtime- You can either set up a warm bath or put on soothing music or diffuse essential oils like lavender before going to bed. This helps in relaxing the mind and body.
>Massage-A relaxing massage increases the immediate production of melatonin, the hormone that regulates sleep. This in turn leads to better sleep quality and has the effect of preventing insomnia.
>Avoid taking naps during the day- Naps help relieve the body and reduce tiredness. If you take a nap during the day, your body will feel tireless hence, making it difficult to sleep at night.
>Keep your electronic devices aside during bedtime- Divulging ourselves in phones and laptops when it’s time to sleep is the newest culture that we have adopted. But it is suggested that one should set aside these devices because they can stimulate the brain and make it harder to fall asleep.
What should you do to get rid of insomnia?