How to deal with chronic insomnia
Chronic Insomnia
Most of you must be aware of the fact that 7-8 hours of sleep is a must to stay active and energetic during the day. But most of us are not that fortunate to get that good night’s sleep. Lack of sleep makes a person dull, inactive, and lethargic during the day. In some people, this problem turns worse and turns into chronic insomnia.
Peaceful and deep sleep is a nightmare for some people. Our lifestyle habits are responsible to some extent for this problem. Stress and many related factors have taken the sleep out of the lives of people. In this piece of writing, I am going to share with you the tips to get a peaceful sleep and get rid of insomnia.
Tips to deal with insomnia-It requires a lot of effort to deal with insomnia. Your unhealthy lifestyle and irregular routine are responsible for that. Returning to basics we need to follow up your routine and need to take smaller steps and checks to fix insomnia. Now I am going to focus on what are effective tips to deal with insomnia.
1)Make a proper sleep schedule i.e sleeping at a particular time and waking up at a particular time-Make a proper timetable for the sleep at night and at what time you will wake up. It is not that easy but you will become used to this schedule after a week or two. Have some patience and follow your routine. Your body clock will adjust according to the same schedule very soon. Never allow yourself to wake up till late at night which ruins your routine.
2)Make your bedroom quiet and comfortable-Make your peace of sleep quite comfortable, cozy, and quiet. It is that part or place where you relax after a whole day of hard work. Arrange it with your favorite books, lovely and calm music, and play chants if you like. It is necessary to make your bedroom neat and arranged otherwise it will cause agony and clutter. Put some green indoor plants in your room that gives oxygen and are good for a good night’s sleep and Improve your sleep quality.
3)Focus on having a light dinner and a walk after dinner for at least half an hour-Make it is a habit to have your dinner at least 3 hours before going to bed. Besides your dinner must be light and healthy. Avoid junk food and fried food at nighttime as it takes time to digest such foods. Take a light walk for 10-15 minutes after dinner. It must not be rigorous otherwise you will feel tired and it may disturb your sleep too.
4)Skip the naps– If you have the habit of taking a nap then avoid it. Though for some people it is a big energy booster, it works other ways for some people. They find it hard to sleep at night. Though some cases are also seen when some people who take a good nap sleep better at night and a disturbed sleep when they don’t take that nap. It sounds weird but some people have that sleep schedule. In chronic insomnia, it is better advised not to take the nap.
5)Choose the right mattress-The right kind of mattress helps to keep your sleep position right. It gives you a level of comfort. A sturdier mattress gives you a good sleep position. Consider the level of firmness while choosing a mattress. The mattress must support your back alignment. So always choose a mattress that best fits and meets all the comfort levels and listens to your spinal health which will aid your good night’s sleep.
6)Check out acupressure points on your hands for better sleep-Acupressure point is the points of your hands that are directly related to your body. Check out the sleep-related points on your hands and press them regularly and consistently for better results for a good sleep. Massage the points regularly for good and sound sleep.
7)Take a cup of warm milk with a pinch of turmeric-Bedtime beverage helps you to stay away from dehydration and stops your urge to have water at midnight or at regular intervals at night. It disturbs the sleep pattern. Take a cup of warm milk. Add a pinch of turmeric to it and drink it in sips . It gives you a deep sleep. You can add half a pinch of cinnamon if you want. It will add to the uses of milk and add to the flavor of the milk. It will help to soothe the nerves and calm the senses. Enjoy your drink and enjoy your sleep too. this is all turmeric milk benefits.
8)Go to bed when you are feeling sleepy-Some people go to bed and keep on changing the sides. It takes too long to fall asleep. It ruins their sleeping pattern. Try to have a little walk in the corridor and go to bed when you are feeling sleepy. It will give you a good night’s sleep. People suffering from chronic insomnia find it difficult to sleep even till late. But make a proper sleep pattern and bedtime routine and then follow it strictly. It will help slowly to get a good sleep.
9)No screens while sleeping-Screens are our biggest enemy these days. We have made screens a part of our daily lives. But according to me, it is more like a disturbance especially at night time as we allow it to enter our sleep area. We are spellbound like anything like it a never-ending bundle of knowledge, ideas, and entertainment. We scold the kids for excessive use of gadgets but don’t follow the rules by ourselves. Yes, this is the harsh reality.
Never allow the screens to disturb your sleep time. Stop surfing after a certain time i.e after 9 pm or 10 pm whatever suits you. Switch off the phone while sleeping. According to a recent study, the harmful radiation of the phone is not good for your body. Switching off the phone automatically restraints you from checking the unnecessary and beeping messages which take your peace out. Don’t be a slave of the phone. It is the best mantra for a good night’s sleep. Give it a try.
10) Massage your feet with essential oils-A good massage gives us relaxation and calms our senses. Take some essential oil. Put it on your feet slowly and massage the feet with gentle hands. The aroma will relax the sense and the full body. It helps to soothe the burning of the feet and. and relax the feet muscle.
11)Take the help of a sleep therapist-Take the help of the sleep therapist if it is not getting any better. Such therapists do the mind mapping test and try to reach the root cause of chronic insomnia and try to treat the symptoms. The therapists try to treat chronic insomnia through medical science and try to reach the root cause by reading the patterns of sleep disorders.
