If you experience problems going to sleep or you wake up too often during the night, then you might be suffering from insomnia. Insomnia is an annoying sleep disorder that prevents you from getting a good night’s sleep. Not getting adequate sleep deprives your body of the rest that it needs and may have some serious ill effects on your overall health and quality of life. It can affect your concentration level and not allow you to focus on your work. Inadequate sleep and rest can also make you moody and short tempered.
There are quite a few things that a person suffering from insomnia can do to improve this condition. To remedy this problem, you should first be aware of the factors that can cause insomnia. Once you are aware of them, you can take necessary steps to prevent as well as overcome them.
There are plenty of factors that can stop you from enjoying a good night’s sleep. Eating a large meal just before going to bed is one such factor. When you have a heavy meal, your system takes more time to digest the food and this can deprive you of sleep. This does not mean that you should go to bed hungry, as even that might not allow you to get proper sleep. Eat your meal at least two to three hours before going to bed, so as to allow your body the time to properly digest the food. Limit the intake of high calorie snacks that contain high amounts of carbohydrates and sugars. Eating such foods may cause an increase in the level of blood sugar, causing an instant energy burst rather than allowing your body to relax.
Avoid drinking caffeinated beverages like cola and coffee in the evening. Also, if you smoke cigarettes or drink alcohol, avoid smoking or drinking in the evening as alcohol and nicotine act as a stimulant. There are certain over the counter medications that contain caffeine as one of their ingredients. Check the labels and try to avoid such medicines.
If you exercise in the evening, try to get all of it at least two hours before you go to sleep. Although exercise can make you feel tired and promote sleep, sometimes it can stimulate the internal system of your body, thereby keeping you wide awake at night. Avoid day time naps and if you feel that you absolutely need one, do not let it extend for more than thirty minutes. It is also recommended to avoid watching television when you are on your bed and trying to sleep. This is because watching TV can prevent your mind from relaxing by stimulating the brain.
Make efforts to make your sleeping environment as comfortable as you can. The room that you sleep in should be dark, quiet and peaceful, and have proper ventilation. Room temperature plays a very crucial role in quality of your sleep, and hence it should neither be too cold nor too hot.
Too much stress is another factor that does not allow you to get proper sleep. You can try various relaxation techniques such as yoga, meditation, muscle relaxing techniques breathing exercise and mental visualization therapies to be in a relaxed state of mind at bedtime.
It is also a good idea to develop a regular sleep pattern. Setting a fixed time to sleep and wake up can significantly improve the quality of your sleep. The key to overcome insomnia is to determine factors that are disturbing your sleep and then take necessary measure to correct them.