Do you often wake up during the night and have trouble going back to sleep or wake up too early in the morning?
Do you feel tired and have difficulty in concentrating on work throughout the day?
If you feel that you have one or more of the above symptoms, you may have Insomnia, a sleep disorder. Lethargy, weariness, difficulty in concentrating, and irritation are some of the common problems one faces with insomnia. Insomnia is not defined by the number of hours you sleep every night. The amount of sleep a person needs varies. Also, insomnia tends to increase with age.
Research shows us that that one-third of the world's population experience insomnia at some stage in their lives, with approximately five per cent needing medical treatment!
Try these natural techniques and remedies, and help put your insomnia to rest.
- Relaxation:Relaxation is a good tool to use before going to bed. Do some breathing exercises, meditation to relax your mind, listen to light music. Avoid cigarettes and alcohol late in the day. Nicotine is a stimulant and can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.
- Bedtime routine:One of the best secrets for a healthy life is to develop and set a standard time to sleep and wake up next morning. Avoid taking naps during the day because they may reduce your sleep at night. Don't eat a heavy meal in dinner. A light snack before bedtime helps you sleep. Change your activities before going to sleep, as your body will start to associate them with those actions. Drink a cup of hot milk. Milk mainly contains proteins, which helps to promote sleep. This can be substituted with chamomile tea, which is known to calm the nerves. Take a hot bath or shower; the heat will help to lower your internal body temperature, again telling your body to go to sleep.
- Your bedroom is for sleeping only:We take our bedrooms for granted do everything that is not sleep related. The bedroom is to sleep not for other activities like reading, eating or watching television. Another activity that people normally carry into their bedroom is their office work. This is a bad idea. It only compounds your stress. Avoids all these activities and make your bedroom dark, noise free and not too warm or too cold. The more cozier the better. It is very important to make your sleeping place comfortable.
- Calm down and clear your mind:Ensure that your mind is free from all your days’ work, worries, and tensions. The moment you enter in your bedroom picture in your mind that you are in your ‘comfort zone’ and that you are surrounded in serenity. It is always a good idea to make a next day to-do list in your study room before stepping into your bedroom. This helps clear your mind with next days’ plans.
- Get time for yourself:We all tend to cram ourselves with as much work as we can into the day and return home to hit the bed carrying excess luggage in form of stress and anxiety. Being a workaholic doesn’t mean we forget all our pleasure activities. Playing with kids, a walk down the beach and spending quality time with family are considered very good stress busters. About 15 minutes a day of exercise a day has multiple benefits. It gives your body the activity and oxygen it needs to help you relax more and sleep better. Schedule your exercise time to avoid being close to your bedtime.
- A balanced diet helps to make a balanced mind:A balanced diet is the key to good health. If you're lacking in essential vitamins and minerals your body cannot operate at its best. Kick junk food and carbonated drinks, and make a new start to good physical and mental health. Add in some regular exercise and watch your body respond with some improved sleep.
- If you can't sleep, don’t:Avoid lying in bed trying to get sleep for any longer than 30 minutes, for it makes your mind torment with ‘why I can’t sleep’? Do come out of your bedroom and do some non-stimulating activity such as a walk in the lawn and return to bed when you feel sleepy.
- Above all: de-stress:What causes Insomnia in the first place? Stress and worries are the main culprits. If you can figure out the way to de-stress yourself you can easily eliminate insomnia. Try to bring about a change in your life. Try to reason out with what you are talking to yourself when feel stress and worried with something. Look for positives in life. The more positive you are the less the stress. Life has much more to offer, learn to feel and understand the finer feelings of life.