Insomnia is a common form of the sleeping disorder, which tends to affect at least one-third of the global adult population. There can be numerous factors responsible for insomnia. Depression, anxiety, excessive stress and chronic pain are common causes of sleep apnea and insomnia. Additionally, constant noise during bedtime, temperature fluctuations or medical side effects which results in hormonal changes might also affect the normal sleeping pattern. If you have been experiencing recurring sleep disorders for a prolonged period, it’s time to take some precautionary measures before it starts affecting your overall health.
Practical ways to beat insomnia:
According to research, excessive work stress and hectic lifestyles can trigger sleeping disorders. Here are few ways to reduce the risks of insomnia:
Maintain a consistent routine:
In order to overcome excessive stress, it is advisable to maintain a steady routine for going to bed (even during weekends). Practice meditation, yoga or breathing exercises, to combat your anxiety problem. Taking a relaxing bath or a brisk walk before going to bed is also a good idea.
Reduce consuming heavy meals, alcohol or coffee before going to bed:
Turning to green tea or ginseng tea instead of coffee is also a good idea if you feel inactive during the daytime. Include enough carbohydrate and proteins in your lunch, to retain your energy throughout the day. Avoid alcohol, and smoking, during the late evening and try to consume light meals for dinner.
Reduce the surrounding noise:
If you live in a noisy environment, try to use the noise blocking devices in your room. You may also try out the sleep-inducing apps or light music preferably in a dark place for relaxing your mind, before going to bed. The aromatic oil dispensers might also be useful for you, but make sure you choose the right fragrances.
Avoid afternoon naps:
If you cannot escape afternoon naps, try to get short naps for 20 to 30 minutes during the afternoon.
Spend some time outdoor:
The sleep study clinics often recommend spending some time outdoor or getting sufficient physical exercises during the daytime, because it induces a sedentary effect.
Turn to natural sleeping aids:
Instead of relying on the harmful sleeping pills, turn to the natural sleeping remedies like Cordyceps, Ashwagandha or Valerian. There are many natural herbs, which improve the sleeping patterns of an individual without any side effects. However, it is always better to consult a sleep specialist and discuss your conditions before you start consuming these herbs on a regular basis.