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9 Tips For Avoiding Insomnia

How to minimize insomnia and get a good night's sleep

Insomnia... You toss and turn in your bed trying to get to sleep, but you finally get up feeling frustrated. When you finally do manage to get some sleep, it's just for a few hours because it is time to get up and get ready work. Then, you slog through the day feeling groggy, depressed and extremely worn out.

You try drinking cup after cup of coffee but instead of feeling awake, you feel worse still. A pounding headache begins working at the corner or your head. As a last resort, you let nature take its course. You fall flat in front of your computer screen and start snoozing.

It's a simple fact: Many people do not receive the amount of sleep they need everyday, and as a result they are unable to function at their best in their jobs, studies or even routine daily tasks.

There are several factors that can cause insomnia, including illness, stress, a new sleeping environment and lots more. Available treatment options vary depending on the type of insomnia you have, but there are some things you can do to improve your sleeping habits:

  1. Ensure that you have a conducive sleep environment. Regardless of how silly it may sound, it is very important to create the proper atmosphere in your bedroom.

    The most important thing to remember is that your bedroom where you to sleep and rest. You need to get rid of the TV, radio or anything else that distracts you from sleeping.
  2. Most people tend to sleep better in rooms that are a little on the cool side, so make sure your bedroom is cool and airy. Turn off all the lights since it's easier for your brain to prepare your body to sleep if the room is dark.
  3. Make sure that your mattress and pillows are comfortable, and change the sheets often since cleanliness always promotes a pleasant environment.
  4. Go to sleep and wake up at the same time every day. Everyone has a natural biological clock that records and keeps track of our sleeping patterns, so it's very important to keep regular sleeping hours, especially the wake-up time.

    According to your wake-up time, your body then tires at the appropriate time enabling you to go to sleep. This also ensures that you will get the proper amount of sleep you need before you wake up.

    In other words, when you establish a regular bedtime routine, your brain automatically send a signal to your body to unwind and to go to sleep and to wake up after getting enough hours of sleep.
  5. Avoid the usual stimuli that tend to keep you awake. You should avoid consuming caffeine and nicotine late in the evening as these can disrupt your sleep later in the night.

    Caffeine is quite a strong stimulant that will keep your brain awake while nicotine activates your metabolism, thus keeping your body energetic. Instead, consume drinks that can aid you to sleep well, like warm milk, hot chocolate or even a glass of milk.
  6. Get regular exercise. Studies have shown that regular exercise approximately 4 to 6 hours before bedtime can actually help you fall asleep later in the night. So keep those abs burning and legs walking at least 20 minutes a day. However, avoid heavy exercises close to bedtime as that will raise your body temperature and keep you fully awake.
  7. Lower your body temperature. People tend to fall asleep as their body temperature falls. So, how can the old story of taking a hot bath before bed help you sleep?

    When you take a hot bath or a long hot shower, your body temperature goes up, but when you get into bed and the body temperature starts to fall, that helps you to sleep. Although this is something that happens naturally before sleep, a hot bath actually reinforces that physiological process.
  8. Never force yourself to try to sleep! If you can't get to sleep, don't force yourself by lying in bed and trying to sleep. Restrict the time in bed to the amount of time you are actually sleeping.

    If you aren't asleep in 15 to 20 minutes, get out of bed, go into another room and engage in some sedentary activity until you begin to feel sleepy. Listen to some calm music, make a to-do list or read a really boring book. Then, return back to bed when you feel sleepy.
  9. Resist the urge to take afternoon naps. Taking naps during the day directly interferes with your normal sleep routine. Your ability to sleep at night gets affected because all those short power naps actually ensures that you get continual rest during the day. So, when it comes for you to sleep at night, you actually feel quite alert.

About the Author:

Gobala Krishnan is a representative of Veriuni Nutritionals, a wonderful nutritional solution for busy working adults.

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