How to Get rid of Insomnia

On: 10:30 AM By: Buddhini 0 comments

You got to bed to have your beauty sleep and after sometime when you glance at your bedside clock and WTH? It's 3 o'clock in the freaking morning, and you are still lying in bed staring at the ceiling. This is 'Insomnia' at its best.

 

Don't start to worry now. It's not a disease at all. Believe me, I've been up until 5 am enough times that you don't even want to know.

Insomnia is just a word referring to, the inability to fall asleep. In fact, sleeplessness. Symptoms are, frequent wake-ups suring night, difficulty of sleeping, rising way too early in the morning and daytime sleepiness.

Insomnia appears in two types. Acute which will only last one or several nights. Chronic which will last months to years.  

Now, lets move on to your action plan.

• Long term Sleep Solutions
  
  
  • Set your Bedtime routine
    
    
    
    Try to stick to a bedtime routine no matter what. Of course, on weekends even. 10:00 pm to 6:00 am is the best time period for your beauty sleep.
    
    
  • Track your sleep
    
    
    
    In order to find solutions for your issue you'll have to record your sleeping period in a day. For this, smartphone apps including Zeo, YawnLog and more will assist you. At the meantime, keep track of the moods you are putting throughout the day. This will help you identify why you can't tame the beast 'insomnia'.
    
    
  • Arrange the bed properly
    
    
    
    Make it a habit not to study, eat or work on the bed. Bed is only for sleep.
    Choose a nice, cozy mattress which pleases you. And keep your bedroom dark and cool. It promotes a restful sleep.
    
    
  • Be a teetotaler
    
    
    
    Smokers and alcoholics commonly exhibit symptoms of insomnia. Need another reason to quit smoking and drinking?
    
    
  • Consult a Doctor
    
    
    
    If you tried anything and everything, yet no sign of a good night sleep, now it's time for you to consult a doc. Your doctor will help you with getting medications to get a beauty sleep.
  
  
• Short term Sleep Solutions
  
  
  • Move it!
    
    
    
    Exercise makes you fit. Aerobic activities play a great role in order to improve insomniac's sleep quality. Exercise at least 2 hours before getting to bed. Results will definitely be satisfactory.
     
  • Have fresh air
    
    
    
    Go outside and expose yourself to natural light during day. That will balance melatonin level, which will assist you sleep later (in fact, at night).
    
    
  • Try Sleep-friendly Food
    
    
    
    Foods containing Magnesium, Almond, Nuts, Spinach and other greenery food will assist you take a good night sleep.
    
    
  • Keep calm
    
    
    
    When you come home after work, don't forget to have a relaxation tea with your loved ones.
    It's better to meditate before going to sleep because it calm your mind waves.
    
    
  • Avoid Jumbo Meals before bed
    
    
    
    Pre-bedtime meals should be light enough for your stomach to digest. For better results, after dinner remain awake for at least two hours.
     
  • Never use brain before bed
    
    
    
    Avoid reading complex, mind-storming materials, watching TV shows or movies, working hard on a project, or think too hard - about anything, before bedtime. Turn off lights, screens and get ready to rest your body and soul.

• Instant Sleep Solutions
  
  
  • Don't force to sleep
    
    
    
    It's true that it suck when it is past 2 am and you couldn't even have a wink. Jumping in to bed when yo don't feel like sleeping is just not right. If you couldn't drift off to your dreamland within 30 minutes, jump off the bed and do some relaxation activity again until you are sleepy enough.
    
    
  • Mute the Disturbances
    
    
    
    If the next door dog is barking all night long or if you are in the middle of a busy street, cover up the noises by turning your relaxation music lullabies on, or putting your bedside fan on.
    
    
  • Have a hot bath
    
    
    
    Step into your hot bath tub for about 20 minutes and move into your cool room. The immediate difference of temperature will make your body drowsy and you'll fall asleep in no time.
    
    
  • Take a glass of hot milk
    
    
    
    It's said by experience that some hot milk can lull us to sleep out of the blue.
    
    
  • Imagine yourself in the dreamland
    
    
    
    While breathing deeply, and relaxing yourself, visualize yourself drifting to your imaginary dream world. Close your eyes and go with the flow of your sweet dreams.
    
    GOOD NIGHT! and DON'T LET BED BUGS EAT YA!