Avoid caffeine, alcohol, nicotine and items
Avoid caffeine, alcohol, nicotine and items that may interfere with your sleep. Caffeine is a stimulant that helps in avoiding sleep and is found in tea, coffee, cola, chocolate and some pain relievers. Do not intake caffeine 4 hours before bedtime. Also avoid smoking and drinking because they also act as a stimulant and may give away sleep for a long period. Alcohol also decreases the sleep quality and so it should be strictly avoided within three hours before bedtime.
Change your bedroom environment
You can change your bedroom environment and create a sleep inducing environment to that you get rid of insomnia. Your bedroom should be dark, quiet and cool. You need to avoid lots of light and sound in your environment. Avoid outside noise and if necessary, use an earplug. Heavy curtains and shades will block the light from your bedroom. If necessary, you can also use an eye mask to prevent light from disturbing you. Also keep the temperature in between 60 and 75° F, which is a good temperature and will help you to sleep better. You need a comfortable mattress along with matching pillows for a better sleep and avoid insomnia.
Limit the activities in the bedroom to sleep and sex. Avoid TVs, computers and other equipment that may interfere with your sleep.
Sleep only when you are tired
You can avoid insomnia by going to bed only when you are truly tired. It will help you to avoid insomnia effectively. If you're not able to sleep even after 20 minutes of going to bed, get up and do something that will relax your body and mind. You can read something all listen to soothing music until you are ready to go back to your bed.
Create a pre-sleep routine that is soothing
To avoid insomnia and get rid of it, you need to create your own pre-sleep soothing routine. This routine should include a period of relaxing activities. In the routine, you need to make the transition from your wake time to sleep time by adding some relaxing activities an hour or before you go to bed. Such activities may include a bath, practising relaxation exercises, reading a book and anything else that helps you to relax. Do not involve in any psychologically or physically stressful activities as they help in release of cortisol hormone which increases alertness. If you have some problems, you can write them down so as to avoid them taking to your bed.
Exercising regularly can result in a remarkable improvement in the patients suffering from insomnia. It also helps you to avoid the possibility of insomnia. Regular exercise will help you to sleep soundly. It will also help you to fall asleep faster. Exercise will help your body to work the way it should and avoid any stress and other issues that may interfere with your daily living. However, complete your exercise three hours before you go to bed because exercise stimulates your body and helps in releasing cortisol hormone that increases alertness. You can exercise early in the morning or day to avoid any negative issue related to sleep.
Keep a consistent sleep schedule
You need a sleep schedule that is consistent. Go to bed and wake up at the same time every day. It will set up your body's internal clock and will help you to sleep at the right time every night. It is important that you stick to your sleep schedule, so that you do not face any possibility of insomnia. The consistent sleep schedule will help you to fall asleep every day at the time decided by you.
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