What is insomnia?
A sleepless night, most probably for two nights a week is normal because of the changes in our body clock. But those who are suffering from insomnia have sleepless nights for weeks, months, and even years! Insomnia is not only having sleepless nights but also includes other symptoms such as daytime sleepiness and fatigue. Lack of sleep disturbs your normal daily activities which makes it difficult to concentrate on what you are doing. You might feel irritable and frustrated when there is a lack of sleep. To be able to live a healthy lifestyle with your friends and family members, set an alarm to manage your time well so that you can still do all the tasks given to you without feeling too tired or sleepy. Many people use sleeping tablets to get rid of Insomnia. These medications, however, are not always effective and can be addictive. There is a better way to control Insomnia without the use of sleeping pills.
Causes of Insomnia:
According to some Neuropsychiatrists Orlando FL, Insomnia can be caused by stress, depression, medications, the environment, and a number of other factors. This article deals with tips that you should follow in order to preserve your insomnia without sleeping tablets.
Here are some ways to prevent Insomnia without sleeping pills?
One of the best ways to help you eliminate your insomnia is through relaxation techniques such as meditation and yoga. You can practice these exercises when you have spare time at home or even at your office desk. It is advisable to practice them before going to bed so that they can help you sleep easily once it’s time for you to go to bed. Another way of dealing with insomnia is by improving the quality of your diet. Make sure you eat foods that contain magnesium and calcium like milk and fish because it has shown positive effects in reducing stress levels which affect sleep patterns effectively.
One good way of dealing with insomnia is by not watching TV or surfing the internet just before going to bed because they stimulate your mind and stimulate the brain. Watching television and surfing the net is better done during the daytime while reading a book is something that should be done before going to bed so that your eyes get used to the dark. If you are reading a book under artificial light, chances are that you will find it difficult to sleep later on in the night given that artificial lights mimic sunlight which signals up our brain readying us for wakefulness.
Remove bad habits such as smoking, drinking alcohol, and eating spicy foods. Smoking irritates the lungs which make it harder to breathe properly, drinking alcohol dehydrates the body giving rise to a dry throat that is not conducive for proper breathing while spicy foods cause heartburn that may lead to insomnia due to pain in the stomach caused by acid reflux.
Running fans or air-conditioners before going to bed should be avoided because they are very loud and can disturb your sleep pattern. If you must have one running at night, get yourself an earplug or invest in a white noise machine.
People who have insomnia should avoid watching horror movies late at night as this may make them feel paranoid about life causing a lack of sleep. Horror movies stimulate certain areas of the brain thereby enhancing cognitive reasoning, so if watching horror movies then be sure to sleep with your lights on.
Insomnia can also be caused by reading for long hours prior to going to bed because you cannot just turn off the brain and switch it off once in bed. So before you go to bed have some light snacks like milk or nuts then read for about 30mins before getting in bed or listen to soft music that will help induce sleep faster. What’s more, is that a lot of people fear that insomnia could lead them into depression but such fears are not grounded because constant sleeplessness may make one depressed over time. The truth is that long-term use of sleeping pills causes damage to nerves and makes them lose their ability to trigger sleeping reflexes thereby.
Doing heavy exercise during the day can make it hard for you to fall asleep at night. Instead, exercise lightly before going to bed so that your body remains relaxed once you hit the sack.
The brightness of your room has a huge impact on your mood and health as a motive. If your room does not get a lot of direct light, you can use night lights or natural light alarm clocks to copy the same craved lighting.
You can keep mini zen gardens in your room as well to more improve the feeling of leisure in your sleep protection. Sound machines, very popular tools among the insomniacs, can also help trick your body into thinking you are somewhere much more relaxing – out in nature, by the beach, etc.
Guaranteeing your visual and sound effects in your environment are all set up to help you wind down after a long day is the only way to maintain a good sleep plan.