Are there times that you find it difficult fall asleep no matter how worn out you are? Or do you wake up in the unlikely hours of the night between your sleep and just cannot go back to sleep? These are symptoms to a condition is called insomnia.
Insomnia is a sleeping illness characterized by the difficulty of going to sleep and remaining sound asleep. People with insomnia may experience symptoms such as waking up too early in the morning and feeling weary upon waking.
Even though insomnia is a common sleeping complaint, it is not just a single disorder. Most of the times, people who suffer from insomnia also suffer from another problem. Insomnia is considered to be a symptom of another disorder. It could be simply because of too much caffeine in a person’s system or a more complicated case such as an underlying medical condition.
Fortunately, most cases of insomnia can be cured with little ways you can do on your own – without the help of pills or prescription. Listed below are four habits you need to adapt for you fight insomnia and enjoy a good night’s sleep.
Change your lifestyle. Limit your intake of alcohol, nicotine, and caffeine. At least 8 hours before you go to bed, do not drink any caffeinated beverages. We all know that drinking wine have shown great health benefits but just avoid drinking alcoholic beverages at night. Though alcohol may make you feel sleepy, it reduces the quality of sleep you may have. Quit smoking, or at least do it progressively, for nicotine is a stimulant.
You also need to make sure that your bedroom is at its optimum level. The temperature of your room should be nice and cold. Your bed should be comfortable and rather dark. Also, keep your sheets clean for a more comfortable feel. These little changes may go a long way when it comes to addressing your sleeping problems.
Change your diet. Before going to sleep, lessen the intake of food which is rich in carbohydrates and sugar. These types of food make your body warm up and alert – making it more difficult for you to fall asleep. Instead, you can eat food comprised of good quality of fat such as avocado or yoghurt. Eating such food makes you enjoy a better quality of sleep.
Take quality supplements. Supplements are recommended for better body performance. Forskolin supplements are one of the supplements that help in sleep disorders such as insomnia. Derived from the coleus forskohlii plant, this type of supplement makes you have a better quality of sleep and reduces stress levels. Keep in mind, however, that you must look for supplements that are all-natural and safe.
Reduce stress. When you are stressed, your mind starts racing – making it hard for you to fall asleep. A good way to address stress is to write down the things that stress you out. Writing these things makes you aware of the things that you need to do and how to address it. Once you’ve got it all planned, your mind tends to relax more.
Turn off blue light. Another thing that makes your mind race is watching television and using gadgets such as laptop or iPad. These things emit blue light or a visual stimulus that messes with your body’s cortisol levels. It is best to turn off or stop using gadgets 30 minutes before you go to bed. Read a novel or a devotional passage, or whatever that relaxes your mind before you go to sleep.
In reducing stress, it is important for you to have time to do things that you love. Schedule things that you love to do over the weekend or during your free time. Doing such activities will increase your endorphin levels thus making you happier.