With Facebook, YouTube, WhatsApp, and Netflix, sleeping on time has become a major problem as minutes creep into hours while we swipe through our phones or tune into one movie after the other. It may become so much of a routine that even when you are doing nothing in particular, you may still find yourself unable to sleep a wink- and when you have a lot to do in the morning it is downright irritating and counterproductive.
However, insomnia is not only the inability to fall asleep or stay asleep for a certain period of time, as everyone requires a different number of hours of sleep in order to feel fresh and invigorated. If you feel fatigue and drowsiness even after a good number of hours of sleep, you may still be suffering from insomnia.
Another form of insomnia is when you frequently wake up during the night and are unable to enjoy sound sleep. While there is no definite cure to insomnia, there are definitely several tips and tricks that can help you shape your routine and get snoring on time!
Avoid huge evening meals
Heavy eating less than two hours before you fall asleep can cause a bloated stomach and heartburn. This would normally disturb you and prevent you from being able to fall asleep easily or stay asleep for a long time. Eat light at dinnertime and make sure you finish your meals at least two hours before you fall asleep.
Say no to caffeine
Put a stop to your intake of caffeinated drinks at least six hours before you fall asleep as research proves that caffeine may trigger sleeplessness. This is based upon your sensitivity to caffeine and in some cases you may need to stop consuming caffeine even earlier.
Naps are negative
If you find yourself awake in the middle of the night, it is probably because you are in love- or because you have taken too many naps during the day. While a quick nap during the day increases productivity, taking too many short breaks or naps may cause insomnia during the night. Hence, limit your day nap to 15-30 minutes maximum and wait till your bedtime for the longer snooze!
Move clocks away
Keep your clocks out of view as watching the second hand ticking is not only frustrating but is distracting you from your main purpose- sleeping! No need to constantly check the time when you are trying to fall asleep. Simply set an alarm, start working towards dozing off, and do not glance at the time again until it is time to wake up!
Stay stress safe
Avoid having an important or stressful discussion before you fall asleep or engaging in other stressful activities such as work or even checking your Facebook messages. Try to keep your mind fresh and free and do a few stretches or rub your ear and shoulders before you attempt to doze off. Stress is- well stressful- and you need to avoid it at all costs!
Stick to your bedtime
Your biological clock remains in tune if you go to sleep and wake up at the same time everyday, even on weekends. This will help your body know that it is time to go to sleep and that it is now time to wake up and will prevent insomnia and restlessness at odd hours. So set a time and stick to it every night!
Follow these simple tips and tricks and coax yourself into sleeping on time and avoiding the pains and strains of insomnia! Good night! 🙂
If you still can’t fall asleep after these tips, it’s time to consult a doctor. Talk to a doctor online here