There are many people, who think that insomnia is not a big issue and it would go on its own, fortunately in many cases, it goes on its own, but for some unfortunate people it lingers around for a good time and cause many problems like interfering with the daily routine, affecting work performance etc. However, we have talked much about insomnia, now it is time to look out for ways through which we could give it a tough fight and enjoy a restful sleep.
As we have discussed earlier that insomnia could be a result of a disease or health condition, it is therefore important that we treat the underlying health condition. Let us first know what are the conditions that could give you sleepless nights:
- Drug Abuse
- Alcohol Abuse
- Parkinson’s disease
- Alzheimer’s disease
- Sleep Apnea
Get in touch with your doctor to be sure, if any of these conditions is the reason for insomnia. If it is so, start the treatment early.
Avoid Certain Medicines
There are times when your doctor says that you might experience sleeping difficulties with the prescribed medicines. For a day or two is okay, however, if the problem persists for more than 1- 2 weeks, it is time to consult the doctor and get the medicine changed. Some medicines that could interfere with sleep are:
- Hypertension medicines
- Anti-seizure medications
It is not only the prescribed medications, but over-the-counter medications could give you sleepless nights. Stop OTC drugs right away however for the prescribed medications do take the doctor’s approval.
Reduce Stress Levels
Stress is the most common enemy of sleep. Some of the common reasons to feel stressed out are job-related pressures, marital problems, loss of a loved one or a serious illness. Exercise could really help however, make sure that you exercise at least three hours prior going to bed. Meditation and deep breathing exercise can also be of great help.
Make Some Changes in the Daily Routine
Your daily routine could really play a big role in losing your restful sleep. It is better that you make some wise adjustments in your daily schedule and avoid:
- Exercise near to the bedtime
- Consuming heavy or large meals before bedtime
- Doing some intense or mind occupying activities prior going to bed
- A short nap. Sometimes, it could keep you awake during the night. A nap of one hour during the day is sufficient.
Limit the Intake of Alcohol, Caffeine and Nicotine
Complete avoidance is the best practice. However, if it is not possible make sure you take all the above-mentioned things in moderation. Some question that alcohol make you feel drowsy so how could it interfere with sleep. It however, does and causes sleeplessness. An increased intake of caffeine or alcohol in the afternoon or late evening could affect the sleep cycle and thus you suffer from insomnia.
Last but not the least, make sure that the bedroom should be inviting. The room should be clutter free and clean. Some other points to consider are the size of the bed, the color of bedding, lighting arrangement. Light instrumental music could soothe your nerves and mind and help sleep.
These were some of the points, which I think are very easy to work upon. So, get started today and start enjoying a good night sleep.