Insomnia is a disorder characterized by the inability to fall or stay asleep throughout the night. This disorder falls into two categories: acute or chronic. One of the leading causes of acute, or temporary, insomnia is a stressful life event, such as losing a job. As millions of Americans are currently unemployed due to COVID-19, many may be suffering from mild cases of insomnia. For those suffering from chronic insomnia, they have most likely been experiencing symptoms for a few months or even years. No matter what type you have, check out the different ways that you can recharge with a good night’s sleep, and combat insomnia.
Relax before getting ready for bed with some yoga, meditation, or other form of calming activity. By completing these exercises, you’re clearing your mind, slowing down your breathing and heart rate, and putting yourself at ease. Some common breathing techniques include visualization and mindfulness.
If you aren’t sleeping well during the night, you’re going to be tired during the day. But don’t take that tempting nap! By avoiding sleep during the day, your body will likely be very tired by the time you plan to go to bed, allowing you to fall asleep easier. Another thing to avoid during the day is a sedentary activity such as laying in bed or on the couch and watching TV. Getting out of bed as soon as you wake up and not returning to your room until bedtime can help train your brain to associate the room with sleeping.
Change Your Diet – One of the Most Effective Insomnia Treatments
If you’re trying to improve your sleep schedule, try cutting down on your intake of the following items:
Most people know to avoid caffeine before bed and stop drinking coffee and tea long before they plan to go to bed, but there are other items with caffeine that you may not know about, such as chocolate and cold medicine.
Try to eat foods rich in tryptophan, vitamin b6, or magnesium, as they all promote sleep. Some foods you can try are different seeds and nuts, whole grains, and dark leafy greens.
Melatonin is a naturally occurring hormone produced by tryptophan in the body. It helps regulate the body’s sleep and wake cycles, improving your sleep schedule. Taking supplements can help if your body isn’t producing an adequate amount. If you plan on taking melatonin to promote sleep, you should take it an hour before you plan to go to bed for the best result.
If you’re continuing to suffer from sleepless nights after trying some at-home remedies, it’s best to consult with your doctor, as your insomnia symptoms may be caused by an underlying condition or health issue.
NOTE: Content included here is not medical advice, and only is intended as information for adults. Always consult with your health care professional before making changes to diet, exercise, medication, or before use of any product or device.