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A lot of times, sleep can be something that a person may get deprived of. And sometimes, it so happens that sleep becomes a far away dream. Well, a lot of youngsters nowadays have heavy assignments and projects that keep them awake the whole night without letting them sleep. That becomes an easy access to sleepless nights and endless tiredness. Insomnia is actually a kind of disorder in people, which reflects on the way they schedule their sleep cycle. If you sleep in lesser time, there are so many ways in which your body can feel the pressure.
Sleep is actually important for a lot of reasons. It is what defines your lifestyle and your behavior changes. So today we are going to make it possible for you to sleep without having the problem of insomnia. This is definitely not a disease. It is just a disorder that doesn’t let you sleep in peace. For all Sleep Disorders people, please read this article to know more about how to beat insomnia to sleep and how to get through the entire process of sleep deprivation.
Various Tips To Beat Insomnia
1Have a constant waking up time
Researchers say that your body gets accustomed to a particular thing if you do it for 7 or 21 days. So you have to practice something for 21 days for it to become a lifestyle. This is how you should practice, even your wake up time. It could be very tempting for you to sleep late hours on the weekend, mainly because of your late Friday nights, but it is extremely important for your body to test for a number of hours. This is when timing your sleep comes into play. So get up at the same time every day, so that you can avoid the process of insomnia.
Let’s say that every morning you get up at 7 o’clock. Even on weekends, try to wake up at the same time as weekdays. People who suffer from insomnia can definitely try the 21 Day wake up Challenge to make a better lifestyle.
2Do not take in sleep killer fluids
It is highly important for your body to understand that substances like alcohol, nicotine and caffeine can make keep you up for a very long time. In fact, over-drinking of alcohol and coffee can keep you awake for almost 24 to 48 hours. This definitely will affect your sleep cycle and that is why you end up becoming an insomniac. Also, you should know that coffee is not only for keeping you awake, it also kicks starts your body making you waking up every 2 hours.
Alcohol on the other hand has a sedative effect which will let you sleep after a few hours of consumption. But you will not have a good night’s sleep because of the hangover. It is very important for you to understand that your body needs a proper time for it to relax, so anything that affects your sleep can affect your body and your health. Try to eliminate these fluids as much as possible and you will definitely see a change in you.
[Also Read – Tips to wake your Skin]
3Exercise regularly
Regular exercise and active physical training can make your body relax and will let you have a proper sleep. But you should understand that you cannot exercise just before your sleep. When you exercise just before you sleep, your body stimulates certain elements that form as a hindrance between you and your sleep cycle.
Winding up physical exercise three hours in prior to your sleep is the best way to retire to a good night’s sleep. Also, know that when you prepare to sleep, you can meditate and eliminate all the negative energy from your body. This can also help you in a good and sound sleep schedule.
4Don’t depend on bed
Why do you use the bed? It is only for sleeping and sexual activities, right? Involving other activities like watching movies, watching TV while lying on the bed, eating while sitting on the bed or doing your regular chores to bed can only make it worse for your sleep cycle. You should understand that your body will start becoming active every time you sit on the bed. So, takeout all your other works outside your bed and go to bed only when you feel like sleeping or for sexual activities. Eliminating alertness while sleeping will put your body to better rest and you will not bound to be awake for late hours.
[Check – Cures for Hangover mornings]
5Don’t eat much before you hit the bed
Beat Insomnia to sleep better – Having a very late dinner or drinking a lot of fluids right before sleep can be one of the causes of insomnia. If you are wondering how, it is very simple! When you eat or drink right before you lie down, your digestive system is activated. When your digestive system is activated, your bladder control and your stomach will be on alert. That is why you find it hard to lie down because of the quantity of food you consume.
You should always remember that drinking a lot of water right before hitting the bed can also prove to be one of the reasons for disturbed sleep. When you drink a lot of water, you might have to go to the restroom frequently. Back in time, you might remember your grandparents advising you to have an early dinner, so that your food is half digested by the time you lie down.
6Keep your sleep area comfortable
It is extremely important for you to keep your sleeping area comfortable. A lot of factors like heat, temperature, the light, and noise can cause sleep disturbance. So when all of this is controlled in your bedroom, there are high chances that you will fall asleep immediately.
Make sure that you buy a good mattress and a bed. It is infact, okay to have extra pillows by your side to feel cozy. Well, if you have a snoring partner, then always go for ear plugs that are made of wax. So even that noise will be totally eliminated. Keeping your bed area near, comfortable and cozy definitely puts a higher chance of you falling asleep easily.
Here are some medical treatments for insomnia
-Pavithra Ravi
