Insomnia can be a huge problem for a person as it takes a huge toll on their physical health, and very much on mental health too. One can face insomnia or sleeplessness due to many different reasons such as work pressure, stress, bad health habits, already possessed health problems, depression, anxiety, tension, and other mental health problems, etc. And apart from these, any specific life trauma or incident can lead to insomnia too. Job loss, life complications, the death of a close person, and literally any kind of traumatic experience can fall in this category.
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As sleep plays a crucial role in developing our body and brain and keeps our body sound and stable, we all need an ample amount of sleep every day. Damaged blood vessels and cells also get repaired while sleeping. On the contrary, insomnia or sleeping disorder can deteriorate your physical health and make you sick while increasing risks for stroke and heart attack. So, if you are not having sufficient or adequate sleep, or in a word, insomnia, you need to take care of this as soon as possible. Otherwise, it can affect you in a heavily negative manner.
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Measures You Can Take For Insomnia
There are some measures that can help you to fight insomnia. You will have to abide by these properly and have complete focus on your recovery, and then you’ll be able to tackle insomnia. Let’s look at the measures you can take.
Not Changing Your Wake Up Routine
If you want to get rid of insomnia, make sure that you are not changing your wake-up routine in the morning. Due to insomnia, you might fall asleep very late, and almost just before you have to wake up. But don’t take extra time to sleep to fulfill your sleeping needs, instead, just get up in time.
Even though it can be really difficult, make sure to do it in order to get rid of insomnia. And then, go to bed early at night so that you can have your extra sleep, and keep sleeping the whole night. Following this for some days will help you to get your sleep cycle back on track. You must follow this routine even during holidays, so it will help you to have a routine of consistent sleeping and waking time.
Reducing Caffeine and Nicotine Intake
You might have a very strong habit of drinking coffee, especially at night, as it helps you to function better. A strong and delicious coffee might help you to get through the day, and keep you going, but this is also catering to your insomnia. So, you will need to drink less caffeine per day if you want to get rid of insomnia. As caffeine reduces sleep a lot. Especially, you’ll have to stop drinking coffee completely during the nights, before your sleeping time. Then the quality of your sleep will improve drastically.
Cigarettes can also cater to insomnia, as it has an element called nicotine which reduces the quality of your sleep massively. So, if you have a habit of smoking, you’ll need to leave it. As it not only causes insomnia, it causes other health complications too. You should try and reduce it at least if you are not capable of leaving it completely.
Taking Light Therapy
Light therapy has become one of the most popular therapies these days, and it can help a person in many different ways, both physically and mentally. It can also help a lot with sleeping disorders. Light therapy can reduce your stress, anxiety, and other problems that were causing you insomnia. Moreover, by taking regular light therapy one can fix their sleeping schedule, and sleep better based on their routine. Also, light therapy provides a necessary chemical balance that provides the comfort to sleep better.
Going through various exercises regularly can also help you a lot to sleep better. Exercising even a bit per day can really cheer you up and keep your mind busy from negative thoughts. It will also tire you enough, and make your body fall asleep soon after you go to sleep. Exercising also helps your body to find balance and keeps you healthy. Overall, you can have a balanced life through exercise.
Cutting Down Unnecessary Naps
As you don’t get good enough sleep during the night, you might want to fall asleep at different times of the day. But taking small naps during odd times can hurt your sleep cycle, and make you keep awake during your usual sleeping time. And if you remain awake during the night, it will make things a lot harder for you to go through the next day. And you might not get the chance to have small naps the next day. So, make sure to sleep only during your usual sleeping time.
Creating A Comfortable Environment
You should try and create a comfortable environment at your home, that will help you sleep better. You can play comfortable music, use comfortable lights if you don’t prefer it dark, and get a comfortable bed or couch for yourself. You can also decorate your home in a manner that will provide you your necessary comfort and relaxation.
If you go through these measures, it is most likely that you will be able to get rid of insomnia and sleep better. And your mental and physical health will improve drastically too.