Home Disorders sleep disorder Doctor approved tips for getting rid of insomnia

Doctor approved tips for getting rid of insomnia

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The following doctor-approved tips will help you to get rid of insomnia and live a normal life.

Wake up at the same time every day

This is a simple but helpful habit. If you wake up at the same time every day it will help your circadian clock to maintain a cycle and as a result of that you will feel sleepy at the same time every day. During holidays, you can extend your waking time for the maximum of two hours.

If you can't sleep, get out of bed

If you are not able to fall asleep, instead of staying in bed, you can get out of it. If you're not able to fall asleep after 20 minutes, instead of laying down in the bed, get out of bed and do something else. You can meditate or read a book because that will help you to focus on one thing and they are likely to make you feel sleepy after some time. Once you feel sleepy, go back to your bed. It is also helpful for you because it will away the anxiety of insomnia from your mind.

Exercise

If you regularly exercise, it will help you to sleep better. Vigorous cardio perform during the day will help you to sleep better at night. However, you need to understand that you should not exercise to close to bedtime. When you exercise it stimulates different organs and systems in your body including the production of hormones and if your body is stimulated just before you go to bed, it may be difficult for you to fall asleep. So you should exercise 4 to 6 hours before bed.

Complete blackout

If it helps you, you can blackout the room where your sleep. Many people can sleep well when the light is on. Check out if the complete blackout is what you need to sleep better. If that is the case, ensure that your room is completely blacked out. If you have more light than necessary, it can suppress production of some vital hormone such as melatonin, which stimulates the physiological changes behind the sleep cycle. If any type of light is disturbing you, find a way to block that and ensure that the light condition of the room where you are sleeping is completely according to you.

Reduce the temperature

Most people sleep better at a temperature which is about 65°. You need a cooler temperature in your bedroom. When the temperature is low, your body will get the signal to start producing the hormones that bring on sleep. Cooler bedrooms also positively impact your metabolism, which in turn can affect whether you are able to sleep or not.

Tire out your brain

Do some challenging math problems or word exercises. They will help you to sleep better. When you to them, mental exhaustion will happen and that will keep away anxiety, inducing thoughts from your mind.

Find the perfect bedtime

Different people have different bedtime and so it is important for you to find out what suits you. Some people like to sleep early and some people can sleep little late. You need to find their perfect bedtime and stick to it because that will help you to sleep easily.

References

1. Insomnia Free 4 Life
2. Insomnia
3. Insomnia: Definition, Prevalence, Etiology, and Consequences