Insomnia is now at epidemic levels. A number of people are wondering how to beat insomnia and suffer from at least one of the four insomnia signs –
1. Inability to stay asleep
2. Difficulty in falling asleep
3. Waking up early in the morning
4. Witnessing non-restorative sleep
The rise in insomnia is getting worse. Researchers are stunned by the increase in the number of people visiting professionals to know how to beat insomnia.
The importance of sleep for mental and physical functioning cannot be overstated. You cannot be healthy without adequate sleep.
Here are a 6 ways suggested by Springwel in order to Beat Insomnia –
1. Lifestyle Changes
Using the sleep diary, one can figure out what triggers your insomnia and take steps to eliminate them. Avoid stimulants such as caffeine and nicotine. Alcohol consumption and spicy foods can also cause sleep and digestive problems. Though exercise is a proven method of aiding sleep, hard exercise close to bedtime can make you feel too energised to sleep properly.
2. Cognitive Behaviour Therapy (CBT)
CBT is sometimes recommended for long-term insomnia. It is a safe and non-invasive therapy. A professional can help you identify emotions and thoughts which leave you unable to sleep and replace them with mental techniques that resolve the situation.
3. Sleep Restriction
If you are not able to sleep, don’t toss and turn for too long. Get up and find something to do or read a book. Stay awake if required because your body will eventually have to sleep. By restricting sleep, your sleep pattern gradually improves.
4. Inhale Through the Left Nostril
The yoga method is known to reduce the blood pressure and calm you. The sleep therapist suggests lying on the left side, resting a finger on the left nostril to close it and start slow, deep breathing in the left nostril. It is suggested that this technique is good when overheating and menopausal hot flushes are preventing sleep.
5. Sleep Hygiene
This refers to the sleeping arrangements and circumstances. Good sleep hygiene involves limiting the daytime naps to 30 minutes and ensuring you have adequate exposure to natural light avoiding distractions. Ensure that your mattress is comfortable and the room is adequately ventilated. Incorporate items which improve the air quality – another factor linked to sleep problems.
If you have tried everything but still can’t sleep, medications should be your last resort. But both over-the-counter and prescription medicines are not suggested for long-term treatment of insomnia. They are just a short-term relief method for re-establishing your natural sleep pattern.