Having trouble sleeping? You might be suffering from the sleeping disorder or insomnia. Don’t worry, this blog has listed a few ways to get recovered from insomnia and associated problems.
Generally, insomnia involves a difficulty falling to sleep, maintaining sleep, waking too early or experiencing unrefreshing sleep. It affects daytime performance by leading to impaired concentration, memory, reaction time and productivity and it’s associated with increased absenteeism from work. In fact, in the long term, chronic insomnia can increase the risk of ill health, including depression and anxiety, weight gain, high blood pressure, diabetes, immune system suppression, stroke and so on. To avoid putting yourself at the high risk, it is worth to get your health diagnoses in a real time to avoid further medications and long-term treatments.
Here are the few ways to cure insomnia and get speedy recovery:
1. Take Control Of Stress
Being stressed during the day is the most common reason for insomnia. The stress hormones have been produced during the stressful situations and cause difficulty during nights. When you’re chronically stressed, cortisol streams through your system all day long and high level of cortisol level breeds insomnia which is quite dangerous for your health. The best technique to reduce the risk of elevating cortisol is like meditation, yoga, tai chi therapies and so on.
2. Skip The Nightcap
There is substantial evidence that moderate alcohol consumption is good for your overall health including brain health and function. Moderate amounts of alcohol, especially red wine, can improve your money, protect your brain as you age and even help you live longer. Make sure you put at least three hours gap between your last drink and bedtime so that you can feel relaxed while sleeping.
3. Snak Wisely
The usual advice is to not eat a few hours before going to bed, but some people can’t sleep if they are hungry. If you must snack, try to do it at least 2-3 hours before you go to bed. The best evening snack should include some healthy carbs and a little protein.
4. Exercise, But Not In The Evening
Physical exercise is important for the health and sleep, but don’t choose the time close to your bedtime. one of the metabolic triggers that help prepare the body for sleep is a slight lowering of body temperature. But exercise elevates body temperature for a few hours, so exercise in the evening contributes to insomnia. Try to exercise 20-30 minutes a day, but do it 5-6 hours before going to bed.
5. Sleeping Pills
When sleep won’t come, it’s hard to resist the lure of taking a sleeping pill that will get you to sleep faster and ensure your good night’s sleep. The sleeping pills are the perfect remedy to cure short-term insomnia and benefit in sleeping.