20% of people around the world are sleep deprived. Up to 50% of the world’s population suffers from insomnia. Some cases of insomnia can be corrected by changing your sleep habits. Continue reading to find out how to deal with insomnia.
Read this Post in Romanian: Cum Sa Scapi De Insomnie Prin Schimbarea Obiceiurilor Zilnice
8 Tips on How to Deal with Insomnia
The most effective method of dealing with insomnia is exercise. Study shows people who get 60 minutes of exercise five days per week, have more normal REM sleep than non-exercisers. If you didn’t know how to deal with insomnia, exercise is the first step you need to take.
Make sure that you don’t work out too late. This can hurt your chances of getting to sleep because of the increased blood flow to your brain. If you suffer from insomnia, do not use electronic devices in bed. This is the second step among 8 tips on how to deal with insomnia.
Using electronic devices before bedtime shifts your body’s circadian rhythm. Your sleep-wake cycle is controlled by a hormone known as melatonin. When it’s dark, your brain secretes more melatonin, making you sleepy.
Most electronic devices emit blue light, which disrupts your brain’s melatonin production, making you more alert. This is an important step on how to deal with insomnia.
Also Read: What is insomnia & how to treat it
If you suffer from insomnia don’t ingest caffeine afternoon. 400 milligrams of caffeine taken six hours before bedtime can significantly disrupt your sleep. You should go to bed and get up at the same time every day, even on weekends. This will help keep your biological clock in rhythm.
Large Meals Before Bedtime
Another important step on how to deal with insomnia is to avoid eating large meals close to bedtime if you want to ward off insomnia.
The process of digestion can keep you awake at night. You should give two to three hours between your last meal and bedtime.
Stress, Anxiety, and Depression
All these conditions can induce insomnia. Try to reduce the stress in your life that is disrupting your sleep.
The next tip on how to deal with insomnia is to avoid drinking excessive amounts of alcohol. Alcohol is a sedative that may induce sleep initially, but it can disrupt deeper stages of sleep that allow your body to restfully.
If you are suffering from chronic insomnia, cognitive-behavioral therapy can help you. This therapy helps you relax and control your breathing and mood to get to sleep.
A study shows that just one session of cognitive behavioral therapy along with good sleep hygiene successfully treated half of the acute insomnia patients.
Prescription Sleeping Pills
It can also provide temporary relief. But these sleeping pills are not a cure for insomnia. If not used carefully, they can make insomnia worse in the long run.
That’s all for now, folks. These were 8 tips on how to deal with insomnia. We would like to tell you that you should consult your doctor before using any pills.