Getting a good night's sleep is important for your physical and mental well-being. Insomnia can be mentally disruptive and traumatic, and the inability to sleep creates an array of physiological problems. There are numerous causes of insomnia such as stress, medical conditions, and diet. To address insomnia, behavioral and lifestyle changes are recommended. Here are a few tips to prevent insomnia and maximize the chance of getting a good night’s sleep.
1. Create a restful sleeping environment
Making changes in your sleeping area is a good way of preventing insomnia. The changes include monitoring temperature, lighting, and noise to make the sleeping area favorable for falling and staying asleep. When your bedroom is calm and soothing, the quality of sleep improves.
Among the changes that you can make in your bedroom include buying a white noise machine if you live in a noisy apartment. Keep your bed and bedding comfortable. You can buy the best memory foam mattress topper to boost the bed’s comfort and warmth. Invest in a fan to keep the room cool and move air around the room. Remove electronics and clocks in the bedroom and avoid reading and working in bed.
2. Watch your diet before bed
Your diet contributes substantially to the quality of sleep. When you have heavy meals before bed, you increase the chances of indigestion and discomfort that result in an inability to sleep. Eat 2-3 hours before bedtime and if you must eat, stick to light and healthy snacks. Do not drink lots of fluid before bed because they overwhelm the bladder and thus necessitating frequent visits to the restroom that interrupt your sleep.
Avoid stimulants such as caffeine and alcohol before bedtime because they are sleep disturbers. Do not ingest beverages that are rich in caffeine such as coffee, tea, hot chocolate, and energy drinks close to bedtime. Although stimulants have a sedative effect in the first few hours of consumption, they cause a non-restful sleep and frequent awakenings.
3. Reduce Stress levels
Stress is a leading cause of insomnia for many people. There are many stressors in life ranging from work to school and social life. It is essential to manage these stressors effectively to prevent insomnia. Here are some ways to manage stress effectively.
First, limit your obligations to avoid being overcommitted, which leads to stress. Second, disengage with stressful situations. For example, if a family member is stressing you, reduce contact with him/her. Third, if you are undergoing stressful situations, talk to a close friend or family member. Third, attend counseling sessions on stress management if need be.
4. Seek medical attention
When all home remedies for insomnia fail, it is time to consult with your doctor. Numerous medical conditions cause sleep difficulties such as depression, cancer, lung disorders, and arthritis. Make an appointment with your physician to rule out any of these disorders.
Insomnia may be a side effect of some of the drugs you are using. For instance, some drugs used to treat blood pressure and allergy cause sleeplessness. A doctor may prescribe drugs to reduce sleeplessness if he deems it necessary. Z-drugs are examples of drugs that physicians use to promote sleep and calmness.
Insomnia is not only frustrating but also exhausting. It’s 2 am and instead of snoring, you are looking at the ceiling with thoughts crisscrossing your mind. You are thinking about the unpaid bills and the many issues you are having at work. Create a conducive sleeping environment, watch your diet before bed, reduce stress levels, and consult a doctor and say goodbye to insomnia and hello to a good night's sleep.