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Useful Tips for Effectively Dealing with Insomnia
Posted by Pratham Simha
Insomnia is quite a troublesome condition to say the least, and it can really get in the way of your casual daily activities. You are constantly tired but, at the same time, you cannot fall asleep at night due to the restless activity of your brain.
Insomnia can be either primary or secondary, as far as type is concerned. The difference between these two is that primary insomnia is not directly connected to your health condition, whereas, secondary insomnia, on the other hand, can emerge as a result of a serious health condition - depression, asthma, cancer etc. or it can be connected with the intake of substances such as alcohol for example, or because of a stressful situation that occurred in your life (divorce, break up, loss of a loved one etc.). Additionally, insomnia can be acute or chronic, the first one is not long lasting whereas the later one occurs more frequently. Luckily, there are ways of fighting against this general tiredness and irritability.
Try to be more relaxed before going to bed
Constant tension is clearly an enemy here, thus you need to fight it using various techniques. You can use pills to relax, from time to time, but this may lead to an addiction, so use it only as a last resort. However, getting a massage or a spa treatment can also put you in a relaxed state and relieve you from stress. Avoid coffee or other substances, like energy drinks, fizzy drinks etc. which can cause you to be awake. If possible, power through the day without allowing yourself to take a nap, in order to acquire a healthy sleeping cycle. Reading a book, watching a movie or taking a bath can provide additional relaxation, moreover, you can use earplugs to block the noise if that is the reason you are unable to get a good night sleep.
Creating better sleeping conditions
The environment in which you sleep also plays an important role in your battle against insomnia, meaning you need to create better conditions for sleep. If you are a smoker, your room is filled with bad air, in other words, air purifiers and humidifiers can significantly improve your chances of falling asleep. Aromatherapy can literally do wonders for your condition, and put you in a more relaxed state. Furthermore, when was the last time you changed your mattress, since the surface on which you sleep could be the reason why you are uncomfortable during the night. See if you are in a situation to purchase a new and more comfortable mattress for yourself, or if no, at least buy a more comfortable pillow, a goose feather pillow should do the trick. Lastly, in order to track your process and sleep cycle, you can use sleep trackers. Another adjustment that may help is making your room more sound proof, with better doors and windows to eliminate noise disturbances that keep you awake.
One of the reasons you cannot get a good rest is connected to your diet and lifestyle. With an increased intake of homemade and healthy food, your metabolism is more likely to return to normal. It shouldn’t even be mentioned that with physical exercise you can exhaust those overflowing energy supplies and be tired enough, ultimately causing you to get some rest. Additionally, exercising three times a week will generally improve your health and mental condition, too. Also, you should avoid heavy meals before bedtime, and in the event that you are hungry, go for a light snack.
All things considered, getting rid of insomnia is never easy, mostly because it is caused by the things you cannot influence or control. The best thing you can do is try to improve your chances of falling asleep in general. It is of utmost importance that you strive to prevent your insomnia from becoming a chronic condition, you need to fight it during the early stages. It can also be helpful to think about your life and find out what can be the cause of your insomnia - figure out what is it that keeps you awake. When you establish the cause, it will be much easier to fight it.