By: Nonkcubeko Mkwalo
Let’s face it, we’ve all had our sleepless nights, but when it becomes a habit- you eventually realize that it’s about time you did something about it. Insomnia is a very common sleep disorder, yet unspoken of. It makes it difficult for people to fall asleep, stay asleep, as it also makes you wake up very early, and finding it hard to get back to sleep.
While most people believe that getting to experience insomnia, is something ordinary and natural- it comes with a lot of negative effects, which may later impact on your quality of life. Insomnia is capable of being the primary problem, however, it can also be associated with other conditions such as stress, a bad work schedule, poor sleep habits, medication and mental health disorders.
(Mayo Clinic Book of Home Remedies) states easy ways to put an end to the sleepless nights, by making simple changes in your daily habits:
Limit naps
Deciding to take naps in the middle of your day, may seem like a good idea to catch up on missed sleep. However, that’s not always the case, because napping can affect the quality of nighttime sleep. Therefore, it’s important to maintain a regular sleep pattern, and to train yourself in achieving a consistent bedtime.
Exercise regularly
This may sound like a paradox, but yes, ensuring that you exercise regularly does improve sleep quality and duration. With this in mind, it doesn’t mean that you’re expected to exercise immediately before bedtime to ensure a good night sleep.
Wake up and go to sleep at the same time each day
It is quite tempting to sleep and wake up late on weekends, reason being that this is the only time you can relax, after having a poor sleeping routine during the week. However, if you suffer from insomnia it’s only best that you get up and sleep at the time every day, in order to train your body and let it adjust to doing things at a consistent time.
Ensure that your sleeping environment is comfortable
The temperature, noise and lighting are important aspects when it comes to making the bedroom conductive for falling and staying asleep. Your bedroom should always be sleep friendly and comfortable, this way it becomes easier to sleep and maintain your sleep until it’s time to wake up.
Limit activities you do in bed
If you’re not sleeping or having sex, then you should avoid doing unnecessary activities in bed. Things like making phone calls, watching TV, studying and eating while in bed or bedroom can increase a sense of alertness, which makes it difficult to fall asleep.
Reduce stress
Stress is the number one factor that leads to insomnia, so it’s important to practice relaxation therapies and stress reduction methods to try and relax the mind and body, before going to bed. Some of these relaxation techniques include deep breathing, meditation and muscle relaxation.
Don’t eat or drink right before going to bed
Feeling like a late dinner or snack right before bed is something normal, but it does have its effects on people who are insomniac. Late night snacking can activate the digestive system, which can keep you up at night. In addition, drinking too much fluids before bed can overwhelm your bladder, requiring frequent visits to the bathroom that interrupt your peaceful sleep.
Get over your anxiety before going to bed
It’s important to make sure you get over all your worries, before making your way to bed. Finding yourself thinking and stressing about tomorrow, while in bed can ruin your chances of trying to fall asleep. With this in mind, it’s advisable to ensure that you make plans for the next day, in order to avoid worrying about it and therefore have peaceful sleep.
With following these simple steps, it’s possible to fight your insomnia and achieve that peaceful good night sleep, without any hassles.
