How to sleep better? 5 tips to beat insomnia

Have you ever found yourself envying those who fall asleep the very next second their head hits the bed? Do you keep staring at the clock, waiting to be swept off in the dreamland?

Many people find it difficult to doze off. A study published in 2005 stated that 27.1% of the USA participants suffered from insomnia.

Not being able to sleep has countless side effects to it. It can harm your attention and working memory. It could lead to hypertension, obesity, depression, and much more.

What Causes Insomnia?

Insomnia can be primary or secondary. Some of the causes are:

1. Stress and Anxiety

2. Irregular sleeping habits

3. Smoking

4. Caffeine intake

Symptoms of insomnia:

1. Unable to fall asleep for a long time

2. Not feeling fresh in the morning

3. Drowsy during the day

4. Diminished concentration

I have gathered 5 tips that can help you in beating insomnia and sleeping better.

1) Low consumption of caffeine:

Mornings don’t make much sense without some sort of caffeine, do they? Be it coffee or tea, both are usually among the first beverages people drink in the morning.

Caffeine acts as a stimulant; it hampers down the chemicals in the brain that cause sleep. As a result, the person becomes alert and attentive.

A study conducted in 2008 showed that regular caffeine intake results in disturbed sleep.

Thus it’s recommended to cut back on caffeine to overcome insomnia.

2) Avoid blue light to sleep better:

Blue light is associated with Electronics; cell phones, television, laptop all have it. This light emits a blue wavelength that increases attention and time of response normally In the daytime.

However, it’s quite harmful at night, as it inhibits a hormone called melatonin. Melatonin is responsible for maintaining circadian rhythm (sleep-wake cycle). Thus screen-time at night can cause sleep disturbances.

According to a study, lessening the blue light exposure in the evening can improve sleep and melatonin.

3) Exercise every day to beat insomnia:

A work out session will leave you all sweaty and panting for oxygen, but it has many advantages to it. Insomniacs can find relief by exercising daily.

Exercising in the morning or afternoon can raise body temperature. When you cool down, drowsiness ensues; this can help you in falling asleep.

Research in 2012 proved that physical activity enhanced net sleep time and slow-wave sleep, but it lowered the Rem-sleep.

4) Follow a sleep schedule:

Design a sleep timetable and follow it strictly. Wake up and sleep at a fixed time. This will help in maintaining the body’s internal clock and can help you in falling asleep easily.

Dimming out the lights in your room can also help in sleeping better. Exposure to light can disrupt your sleep-wake cycle and reduce melatonin production.

5) Dietary supplements to cure insomnia:

Melatonin, valerian root, magnesium, passionflower, and many more can treat insomnia. Melatonin supplements can be effective in preventing insomnia. But, you should take these after discussing it with your doctor.

Conclusion:

Not getting enough shut-eye is quite frustrating as well as unhealthy. But by following these tips, you can improve your condition. An undisturbed sleep can boost your health. It can also help in increasing your concentration levels. However, it is recommended to consult your doctor if insomnia is interfering with the daily activities of your life.