Top 10 ways to get rid of Insomnia

1. Regular Sleep Time

We should establish a fixed sleep time. The time you go to bed and you wake up should be fixed, even on weekends. This helps to synchronize the circadian rhythm of the body.

Our body has a circadian rhythm that gets disturbed by irregular sleep timings. Many hormones in our body are secreted as per this circadian rhythm, which is why we usually feel sleepy when we daily sleep. So, regular sleep time helps to get rid of insomnia.

2. Relaxing routine before bedtime

30 mins before sleeping, we should have a relaxing routine like having a warm bath, listening to relaxing soft music or meditation, yoga, or pleasant reading. This puts your mind at ease and helps in quality sleep.

3. No Computers/ Smartphone/ Television in Bedroom

The bedroom should not have a Television or Computer and avoid using smartphones before bedtime. The light emitted by these appliances should be avoided because light suppresses the release of Melatonin, which is a hormone that regulates sleep.

The pineal gland in our body responds to light and dark. In the dark, it produces the hormone Melatonin. This is why it is difficult to fall asleep with the lights on in your bedroom.

4. Avoid Napping in day

Avoid sleeping in the day, especially after 3:00 pm. Also, avoid sleeping too early. Regular sleep patterns should be established .

5. Avoid Caffeine After Lunch

Avoid caffeine after lunch. Tea, coffee contains caffeine, and caffeine is known to suppress sleep.

6. Avoid Stress before bedtime

Avoid engaging in stressful activities before bedtime like arguing with a partner or sleeping with a smartphone, or doingworkworkingght before sleep.

Also, avoid thinking about life issues or about the hectic day you had while going to sleep. This creates stress in your mind.

7. Use the bedroom only for sleep

The bedroom should not be used for activities like work or T.V . The bedroom should be used only for sleep so that bedroom is not associated with stressful feelings.

8. Avoid Heavy eating in 2-3 hours before sleep

Heavy eating should be avoided at dinner. It would help if you had a heavy breakfast which will give you energy for the start of the day, but the dinner should always be light. It is better to have an early and light dinner; not only is it good for sleep, but it also helps reduce regurgitation at night and is good for the digestive system.

9. Avoid alcohol and Smoking

Alcohol and Smoking should be avoided, especially before bedtime.

10. Address to Medical disease if you have any

If you are suffering from any medical disease responsible for disturbing your sleep, the most important is to treat that disease.

If it is a pain that wakes you up and hampers your sleep, you should get evaluated for the cause of pain and take proper treatment for the cause of pain. Just taking painkillers is not the solution as pain is a symptom, not a disease. It is always to be evaluated for the cause and treated.

If you have snoring habits, then probably you are suffering from Obstructive sleep apnea. In this disease, the airway gets blocked during sleep that results in snoring. The block of the airway leads to Apnea, which is the cessation of breathing.

This wakes you up from your sleep so that you become conscious and again start breathing. When this cycle is repeated many times at night, it results in disturbed sleep. So, in such a case, you need to get treated for your obstructive sleep apnea.

These are some healthy sleep habits you should follow in your daily routine and will help you get quality sleep at night. This will decrease daytime sleepiness and improve your efficiency at work or study.