Do you toss and turn in your bed every night before you finally fall asleep? You might think this is normal, however, if you struggle to get to sleep on a nightly basis, then the problem might be a lot bigger than you think. You might seriously suffer from the sleeping disorder insomnia.
Insomnia is one of the worst sleep disorders one can imagine. What could be worse than being extremely tired but not being able to fall asleep? Sufferers of insomnia should try the following techniques before seeing a doctor. If you’re still unable to rest, then you might consider trying some natural techniques before resorting to a prescription for sleep medications, so you can finally close your eyes.
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Techniques To Try For Falling Asleep
Most insomniacs have a few tips and techniques that they use before bedtime. Some of them claim they help, while others still do have trouble sleeping. Make sure you give everything a try before visiting your doctor. Then you can tell him that you’ve tried everything you can think of and let him know what you’ve done. A few sleep hacks will solve your sleeping problems for sure. Given below are some tips for getting a perfect good night sleep.
Have a Proper Diet
In terms of diet, it is again not so much that good eating habits promote sleep, as those bad eating habits can be disruptive to sleep. Stimulants, like caffeine in coffee, can prove troublesome if they are ingested after late afternoon. Do not drink coffee, tea, or cola after dinner or for some sensitive persons, after lunch. It takes three hours for one cup of caffeine to leave your system. It is well known that caffeine interferes with sleep for most people. It should also be noted that caffeine taken by a nursing mother in any form, coffee, chocolate, soft drinks, or tea is secreted in breast milk. Infants eliminate caffeine poorly. Therefore significant amounts of caffeine can accumulate in the infants of nursing mothers who take caffeine, perhaps resulting in sleep problems.
Sticking To A Schedule
Other techniques to help overcome insomnia have to do with maintaining a regular schedule and developing a routine. Some former insomniacs recommend going to bed at the same time every night or getting exercise during the day. Others have nightly rituals or routines that help them fall asleep, like eating a healthy bedtime snack of, for example, fruit which digests in fifteen minutes on an empty stomach, sleeping on their backs, and totally giving up soda pop, coffee and any other sources of caffeine.
Take a Power Nap
Do not nap during the daytime. If the person is having trouble sleeping at night, try not to nap during the day and make it even more difficult to sleep at night. If the person is feeling especially tired, and feel as if the feeling to take a nap is absolute must then, at first, you should know how long is a power nap? Make sure to sleep for less than 30 minutes, early in the day.
Get an Eco friendly mattress
You spend a significant portion of your life sleeping on a mattress. Your mattress is supposed to be your best friend, your dreams confidant. If you toss and turn all night and wake up with sore muscles then you will end up with following sleepless nights. Make sure that you have a good eco friendly mattress which will help in getting a good night sleep without any disturbance.
Try out Time-Tested Rest and Relaxation Techniques
Relaxation techniques are just one-way people with insomnia try to wind down before they lie down at night. Some of these techniques might include taking a warm bath, drinking warm beverages, but not caffeine, getting a massage, listening to soothing music, proper sleep positions, repeating positive affirmations, drinking herb tea or natural remedies.