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9 Tips and Tricks to Help With Insomnia!

Dr. Huma Anjum

3 min read

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Insomnia is a sleep disorder that makes it difficult for a person to fall asleep or remain asleep. Some of the symptoms that people with insomnia have are difficulty going to sleep, waking up in the middle of the night, and not being able to go back to sleep. Chronic insomnia is often a result of stress, anxiety, and depression. Insomnia can also make depression, stress, and anxiety worse. Worry, anger, bipolar disorder, grief, and trauma are other psychological causes that can result in insomnia. The following tips to treat insomnia can help overcome sleep disorders and help get you a good night’s sleep!

1- Take A Shower Before Going To Bed

Taking a hot shower or bath before going to bed helps you relax and get rid of tiredness. Taking a shower before sleeping at night helps adjust your body temperature, that helps you fall asleep. Basically, the temperature change sends a signal to your body that it is time to sleep. This slows down important metabolic functions such as digestion, breathing, and heart rate. It is recommended that you take a shower half an hour before you plan to hit the bed so that by the time you are in your bed, your body is cool and dry. This will enable to sleep you better.

2- Consider Changing Your Mattress

Sleep disorders are not usually caused by one thing, multiple factors are at play. Even though there is not a lot of well-controlled researches that have studied how the type of mattress affects sleep quality. However, for people with back issues, investing in a better mattress may help and make all the difference. Your personal preferences also matter, some people like a soft mattress, while others like a harder one. Your sleep may also get disrupted when there a change in the sleep environment happens, such as sleeping over at a friend’s house.

3- Meditate

One of the major causes of insomnia is stress. Try to relax and unwind before hitting the sack. A good idea is to meditate before going to bed. This is a good natural solution for people who want to cure their insomnia using a natural approach. People who meditate produce more brain waves of sleep that boost deep relaxation, and produce lesser insomnia causing brainwaves. Meditation also soothes your mind and this helps you fall asleep faster. Meditation also boosts melatonin, a hormone that regulates sleep and wakefulness.

4- Reduce Coffee Intake

Caffeine can disrupt your sleeping patterns and make it difficult for you to fall asleep. Caffeine can also cause you to wake up during the night and also mess with deep sleep. Avoid consuming caffeine after late afternoon.

5 – Exercise regularly

Mild exercise, as the likes of swimming, walking, can be a good aid to ease some tension that is built up throughout the day. But intense exercise, like running or the gym, are not recommended just before going to bed as it may keep a person awake.

6- Write away your worries

If the thoughts of getting tomorrow’s work done do not let you sleep, then it is suggested to have some time allocated, before bedtime, to plan for the next day. The goal is to help you avoid these things, when you’re trying to sleep.

7- Do not eat or drink right before going to bed

Having a snack just before sleeping or having late dinner can cause the digestive system to activate and that keeps you awake. It is critical to refrain from eating and drinking, just before going to bed, if you have gastroesophageal reflux (GERD), because it can worsen the symptoms. Moreover, the intake of a lot of fluids before bed can flood the bladder, that disturb your sleep because you must visit the bathroom frequently.

8 – Get all your worrying over with before you go to bed

If you think that you waste time laying in bed considering tomorrow’s work schedule, then it is good to put aside some time before bed, maybe after dinner, for planning about the next day. The main objective is to make you sleep rather than worrying about tomorrow. Another way can be to list down all the work-related tasks for the day when you leave for work. That takes care of some concerns, of not all.

9 – Limit naps

Napping is not an appropriate way to catch up on lost sleep, as some people might think. The quality of sleep at nighttime can be affected by napping. Therefore, it is critical that you organize a sleep pattern and set indicators for bedtime, such as darkness and a routine, and train your mind to follow it.

If left untreated, sleep disorders can have a lot of health repercussions. They can not only impact your physical health but may also decrease your productivity, lead to weight gain, and impair your memory. If you feel that you are suffering from insomnia, consult a doctor. You can find and book an appointment with top Doctors in Multan, Karachi and Rawalpindi through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Huma Anjum - Author "Dr. Huma Anjum is a Family Physician based in Lahore. She is member of Pakistan Medical and Dental Councils and can be consulted for a range of medical conditions. Using oladoc, you can book appointment with Dr. Huma."
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