Insomnia is a common sleep disorder that affects a significant portion of the population. The predominant cause of insomnia is stress, commonly associated with the hectic rhythm and demands of modern life although it can be a symptom of people with other diseases and anxiety disorders.
Developing ways to deal with insomnia has troubled experts for decades, but research has reached a point where it is possible to suggest a number of ways to deal with sleeplessness and people can achieve a better quality of life overall by adopting them.
Experts suggest that regular exercise does wonders in inducing sleep. A light exercise regimen of 30 minutes, three days per week, will improve overall sleep quality. A thing to avoid is exercising late, since it can make sleep harder to achieve.
If your religion permits it, regular meditation helps reduce stress, thus improving sleep quality. Research has shown that yoga can be as effective as sedatives in dealing with chronic insomnia and reduces stress levels.
Turning off electronic devices
Studies indicate that the light from smartphones, tablets and similar devices, can cause melatonin levels (a hormone related to sleep) to drop, causing sleeplessness. It is suggested that these devices should be turned off at least an hour before going to sleep. Browsing social media before bed may also increase stress levels, making sleep more elusive.
The brain learns to adapt to specific patterns (stimuli). If a person consistently reads, watches TV, uses a smartphone or laptop, or eats while in bed the brain will have a harder time getting the signal that it’s time to go to sleep, as it associates going to bed with other routines. By having a proper sleep schedule and doing less daily activities on bed, the brain will be conditioned to enter the sleep phase more easily.
Taking dinner earlier
It is important to avoid eating late and consuming fatty, hard to digest foods. This advice is linked to the digestion system; while digesting food, the body is more active, so it’s harder to fall asleep and the more it takes for the body to digest food, the later a person will fall asleep. Furthermore, eating full meals at night can result to heartburn, further reducing sleep quality.
Research has shown that consuming certain snacks can help with insomnia. Snacks with plenty of carbohydrates and protein like rice cakes and eggs, and those containing the tryptophan amino acid, like cheese and milk can benefit those suffering from chronic insomnia. Noticeable results were seen after three weeks of adopting this diet.
Sleeping in a cooler environment
Getting to bed in a room with a high temperature, wearing heavy pajamas and covered by heavy blankets is a recipe for insomnia. Studies indicate that people who sleep this way often wake up during the night, sweat more, and experience a lower quality of sleep. Those sleeping in a cooler environment sleep longer and feel more renewed and energetic in the morning.
Taking sleeping pills
Sleeping pills are a last resort. Although it is an effective solution to get some sleep immediately, but it works only for isolated cases. As with most medicine, sleeping pills can cause several unpleasant side effects, and taking them systematically can cause worse issues, like addiction and heightened risk of death among others.
To sum up, insomnia can be treated without drugs in a variety of ways: by eating properly, calming down, avoiding preoccupying thoughts and adopting useful behavioral and practical techniques. It may take some time and effort, but this way sleeping pills can be avoided and overall health can be improved.
Gentle reminder: The information on this article is not meant to replace a qualified healthcare professional and should not be considered as professional advise. Please seek appropriate medical help when necessary.