Many people suffer from sleeplessness or insomnia. People having this sleep disorder experience trouble falling asleep or staying asleep as long as desired.
There are different types of insomnia. In fact, it is the body’s way of saying that something isn’t right. People having insomnia may wake up during the night and not be able to fall back asleep. Sometimes they may wake up too early in the morning.
What Causes Insomnia
Many things can cause insomnia.Things like stress, too much intake of caffeine, depression,
frequent changes in work shifts, and pain from medical problems can cause insomnia and make your nights sleepless.
Recent researches show that sleeplessness can lead to several health problems. It also make you feel tired, depressed and irritable. It can also make it hard to concentrate during the day.
Most adults need about 7 to 8 hours of sleep each night. If you don’t feel sleepy during the day, probably you may be getting enough sleep at night. Sleep patterns may change with age. For example, older people may sleep less at night and take short naps during the day.
How To Solve Your Sleep Problems
Below are some useful and easy to implement tips for solving your sleep problems.
Use your bedroom only for sleeping.
Keep your bedroom cool and tidy.
Go to bed and wake up at the same time every day, including weekends, even if you didn’t get enough sleep. This will help train your mind and body to sleep at night.
Make sure your bedroom is quiet and dark.
Reduce or avoid long daytime naps and never take a nap after 4 o’ clock in the evening.
Avoid intake of caffeine late in the night.
Develop a bedtime routine. Do the same thing every night before going to sleep. For example, take a warm bath and then read for 10 minutes every night before going to bed. Soon you’ll connect these activities with sleeping, and doing them will help make you sleepy.
If you are still awake after trying to fall asleep for more than thirty minutes, get up and spend some time going to another room. Sit quietly for about 20 minutes before going back to your bed. Do this as many times as you need to until you can fall asleep.
Fill Out a Sleep Diary To Tackle Your Sleep Problems
If the cause of your insomnia is not clear, it is a good idea to fill out a sleep diary. The diary will help you keep track of when you go to bed, how long you lie in the bed before falling asleep, how often you wake up during the night, when you get up in the morning and how well you sleep etc.
There are many other alternative remedies like yoga, meditation practices and acupuncture therapies which are helpful for getting better sleep. Try these alternatives. They have been found very beneficial for curing insomnia, depression and anxiety.
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