Insomnia is a condition in which you have trouble getting to sleep or after getting asleep having difficulty to keep that state. It can be treated at home, but it depends of the stage of the insomnia. However it is not a disease but a symptom of a problem related to how much or how well you sleep.
The concept of good sleep generally differs from person to person. On average, an adult man sleeps 7-8 hours a night to function normally during the day, but there are many people who need at least 10 hours or there and those who need just 4-5 hours.
It is known that generally all of us have trouble sleeping from time to time. The reasons for this vary a lot and their impact on our daily lives depend on the frequency and the intensity of it. There are many types of medications that are specified to help with the problem, but they can be expensive, can cause addiction and may not yield the desired results. Therefore, it is very important to find the root of the problem and to return to the habit of regular sleep through natural healthy methods. The following tips to beat insomnia can help:
1. Enjoy a hot bath before bed
It will help you relax and “wash away” all the cares and troubles of the working day.
2. Avoid eating late at night
Eating late at night is very bad and unhealthy habit. Make sure to have periods of a few hours between meals, and between the last meal and bedtime. This will not only help you sleep better, but it will save you some money that are normally spend on eating lately and buying snacks and soda.
3. Avoid alcohol, coffee and tea before going to bed
These beverages can affect your sleeping habit by unnecessarily keeping you awake for to long or make you wake up at night to use the bathroom. To avoid these unnecessary and unwanted effects, try to use drinks that don’t contain caffeine and try to drink less fluids overnight.
4. Quit smoking cigarettes
Smoking is another factor that you should stay away from because it can take away the dream from you. Tobacco contains nicotine which stimulates the nervous system and keeps you awake. Therefore, try to avoid smoking before going to bed, or just quit smoking.
5. Listen to some music
Before bedtime listen to some quiet and downtempo music to relax yourself before falling asleep.
6. Your mattress and pillow should be comfortable
Everyone knows that bad mattress and pillow can severely disrupt the sleep. It is estimated that the mattress should not be used more than a decade, so consider this period to save for a new one. When you buy a new bed try several before you choose and don’t let be deceived by its appearance, color or its price.
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7. Avoid afternoon nap
A nap that last just a few hours during the day reduces the sleep time at night, so it violates the whole concept. If we are healthy, our body needs only a certain number of hours spent sleeping. An afternoon nap is not welcomed, if it disrupts your night sleep.
8. A little exercise before sleep
A little exercise before sleep benefits your body greatly. However do not overdo it and do not do it late at night. 10 to 15 minutes of exercise before bedtime, three times a week can help you balance the natural chemicals of the body and easier go to sleep.
9. Proper use of the bedroom
Use your bedroom only for sleep and intimacy. Avoid using it as a room for daily activities in which you work or discuss some family problems.
10. Get up at the same time every morning
It is very important to get up every morning at the same time, no matter how many hours are spent sleeping. Try to create the habit of getting up early, because getting up in the later hours can cause laziness, and postpone your bedtime at night.