Insomnia is a sleep disorder in which disturbed sleep patterns or associated daytime fatigue brings about significant distress in important areas of functioning. As a result, your health may begin to suffer since you cannot be healthy without adequate quality sleep.
To beat insomnia naturally you can try to observe sleep hygiene.
Sleep hygiene are behaviors that promote good sleep quality and quantity. Obtaining healthy sleep is crucial for both physical and mental health. The same can also improve productivity and overall quality of life.
So here are a few ways to beat insomnia naturally:
Avoid caffeine and nicotine later in the day
Caffeine as a stimulant is used to increase alertness but can also cause headaches, nervousness and dizziness. It has also been known to result in anxiety, irritability and insomnia. This is because caffeine can have a stimulating effect in as little as 15 minutes after ingestion. Once consumed, it can take a couple of hours for coffee to be eliminated, so avoid consuming it too close to bedtime.
Avoid exercise too close to bedtime
You can and should use exercise during the day to promote good quality sleep at night. But avoid exercising too vigorously close to bedtime since exercise raises your core body temperature, can increase heart rate and prompt the body to release adrenaline. All these factors can prevent you from falling and staying asleep.
Avoid large meals in the evening
If you suffer from sleep troubles, eating a large meal later in the evening may add to your woes. This is supported by the idea that there should be at least three hours between the evening meal and bedtime so that food gets digested properly.
If you suffer from conditions like heartburn or acid reflux, nighttime eating may cause discomfort in the chest. Lying down after eating can trigger these symptoms or make them worse so avoid eating heavy meals at night.
Avoid too much alcohol in the evening
When it comes to alcohol, moderation is key. Some people find that alcohol helps them fall asleep faster, but when taken too close to bedtime, it may also cause disturbed sleep. This is because as you try to sleep, the alcohol kicks in as the body starts to process it and prevents you from falling asleep.
Limit daytime naps to 30 minutes
If insomnia is caused by sleep deprivation, then napping during the day may not necessarily make up for insufficient nighttime sleep. However, a short nap of 20-30 minutes may help improve alertness, mood and daily performance.
Keep the bedroom sleep friendly
Keeping the bedroom for sleep alone rather than for other activities is important for a good night’s sleep. Keep the bedroom clean of clutter and free of devices, keeping distractions at a minimum.
Keep your bedroom at a comfortable temperature for a quality sleep experience. Also make the bedroom as quiet and dark as possible. To assist with sleeping better, choose light and comfortable bedding materials.