Steps to Effectively Manage Insomnia

What is insomnia? It’s a disorder that makes it difficult for you to fall asleep or makes you wake up frequently throughout the night for no reason at all. Managing insomnia is important or else you could end up suffering from low stamina, fatigue, mood swings, reduced concentration, etc.

Here are a few steps to effectively manage insomnia:

After getting to know as to what is insomnia, the next step is to get acquainted with certain facts about insomnia which can help cure it:

• Managing insomnia by reversing poor sleeping habits.

- Make sure that your power naps are not longer than 20 minutes.

- Avoid evening naps.

- Maintain a consistent sleep schedule i.e. wake up and sleep at the same time, every day. Such a routine gets your body and mind used to staying alert during the waking hours and looking forward to resting during the sleep hours.

  • Managing insomnia with pre-bedtime practices:

- Make sure to soothe your senses and to be relaxed before you hit the bed for an uninterrupted sleep:

  1. Avoid the bright light of your mobile phones and laptops at least 30 minutes before you doze off

  2. Avoid heated arguments

  3. Take a bath

  4. Read a book

  5. Avoid stimulating agents like alcoholic drinks, caffeinated drinks, and cigarettes at least 2 to 3 hours before your bedtime. Consuming them only accelerates your blood pressure, thus making your restless

  • Managing insomnia with diet:

- To ensure a sound sleep, eat your dinner at least 2 to 3 hours prior to your sleep time

- Take a 10 minutes stroll after dinner for proper digestion and de-stressing yourself from the day’s fatigue

- Indulge in a glass of moon milk (turmeric milk + honey + cinnamon + nutmeg) so that your body can receive natural adaptogens – substances that fight stress, anxiety and pain

- Managing insomnia with aromatherapy:The nose has a very close and direct connection with the brain. Inhaling scents that induce relaxation and calm the heart rate can help in improving the sleep quality. Chamomile, lavender, and ylang-ylang are some of the therapeutic aromas you can use either in the form of scented candles or essential oils.

  • As per Clifton Fadiman, “Insomnia is a gross feeder. It will nourish itself on any kind of thinking, including thinking about not thinking.” That is why if you wake up in the night, get up and do something to distract yourself instead of lying in the bed for long, thinking and worrying

  • Make sure your room is dark and cool (15 to 20 C) to encourage your body to produce melatonin – a hormone that stimulates sleep


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