Insomnia is chronic inability to sink into sleep or get enough sleep. People who suffer from insomnia feels tired on mornings after they wake up. They have difficulties in doing daily activities. This article will give you some tips for treating your insomnia.
Considering Lifestyle Routines
Try to find what’s preventing you from sleeping. You may need to fix problems first in order to cure your insomnia. For instance, if depression or anxiety keeps you awake at night, find out what makes you feel depressed or anxious and try to overcome. How to treat insomnia due to anxiety and depression? You should talk to your doctor and take medication for depression or anxiety. Your roommate might read or work late at nights, and the light he/she uses keeps you awake. If he/she is refuses to turn off the light, buy a sleeping mask instead.
Try to do the same activities before your bedtime. You can incorporate some calming activities into your bedtime routine, for example, you can listen to soft music or read.
Make sure the bedroom is comfortable before you go to sleep. It means that the lighting is dark enough and the temperature is warm enough to fall asleep.
Use the bedroom only for sleeping, not for watching TV or working. This might remove distractions.
Using Natural Remedies
There are numerous insomnia home remedies. Take a hot shower before you go to sleep. Not only will this action help you feel refreshed, but it may also help you relax. When your body starts to cool back down after hot bath shower, you may feel sleepy.
If you drink something warm before you go to bed, try herbal tea instead. Some teas are reputed to drowse, such as chamomile tea.
Try aromatherapy. Massaging with lavender oil makes you feel relaxed.
If you cannot sleep, perform some sleep inducing activities, for example breathing exercises, meditation or yoga.
Using Medications
Contact with your doctor for insomnia symptoms causes and treatment. He/she may diagnose you with the underlying condition and prescribe medication for it.
Take an over-the-counter pill. There are lots of over-the-counter medications available, such as antihistamines and melatonin. Ask your pharmacist or healthcare provider before buying one.
Avoiding Stimulants
Don’t drink anything with caffeine, such as black tea, coffee, or soda, at least six hours before you go to bed. Caffeine, which is a stimulant, will make falling asleep more difficult.
Don’t eat heavy meals before sleep time. Heavy or spicy meals may cause some discomforts in your stomach and that may prevent you from falling asleep.
Don’t exercise before sleep time. Plan your workout routine 3 – 4 hours before you sleep.
Try not to take naps or sleep during the day. Reserve sleep for the night, instead. If you feel sleepy, distract yourself by doing some exercise, reading, talking to a friend, or doing some other activity. Insistent napping during the day detracts from the quality and amount of sleep you get during the evening.