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What are the 5 Top ways to cure Insomnia?

Ever stared at the ceiling at 3 am, waiting for sleep to come? If this is something that you face every night then my friend there is one thing you might be struggling with : Insomnia. But what exactly is Insomnia? It is a common sleep disorder that causes you problems in falling asleep or staying asleep . The problems that you might face are not just limited to decreased energy but also causes major issues like:

  • Mood Disturbances
  • Decreased Performance at Work or School
  • A poor quality of life. 

The causes of insomnia are more than what we can imagine but it is often interlinked with stress and anxiety which are considered to be two of the most common causes of this disease. How? Well, If you have worries about work, school, health, finances or family then these things can keep your mind active at night, making it difficult for you to sleep. Also, when you face traumatic life events or changes such as death or illness of a loved one, divorce or moving to a new place can also trigger your insomnia. And, that’s why it is important to understand the causes of insomnia in the first place to get a cure for it in future. 

5 ways through which you can cure Insomnia 

Here we have given the list of top 5 ways through which you can cure insomnia: 

1. Doing regular exercise

Regular exercise has an important impact on your sleep and offers numerous benefits like reduced risk of diseases, improved physical function and overall better quality of life. As an adult doing moderate to vigorous exercises can help you in different ways, such as:

  • It reduces the amount of time for you to fall asleep.
  • It alleviates daytime sleepiness.
  • It reduces your dependency on sleep medications. 

You might even get surprised to know that having proper sleep through exercises also helps with weight management and reduces the chances of diseases like obstructive sleep apnea. But you should remember that you have to avoid exercising close to bedtime because exercise raises your body temperature which makes it harder for you to fall asleep.   

2. Sticking to a regular sleep schedule 

Your body has circadian rhythm which works as internal clocks and regulates your sleep-wake cycles. When you become consistent with your sleep cycle it synchronizes with your rhythms and makes it easier for you to fall asleep and wake up. For getting stuck to a regular sleep schedule you should start by going to bed and waking up at the same time everyday, even on weekends because this will make up a regular sleep pattern for your body. You should also aim for consistency in your sleep and avoid staying up too late or sleeping in excessively. For example, if you decide to sleep from 11:00 PM to 7:00 AM, then try to maintain this schedule consistently.                            

You will achieve this goal by firstly limiting your daytime naps and if you really need to nap, we would recommend that you should keep it short for at least 20-30 minutes and avoid napping too close to bedtime. Because, your body doesn’t need a long afternoon nap, but only a brief power nap to recharge.

3. Taking care of your nutrition 

Eating a heavy meal close to bedtime can lead to discomfort , indigestion and disrupted sleep. That’s why it is always recommended to eat your dinner at least 2-3 hours before bedtime. In case you still feel hungry then opt for a light snack like a small piece of fruit or a handful of nuts. With this you should also take care and avoid eating spicy or fatty foods because it causes acid reflux and discomfort. To make it easy for you to understand, let us give you an example: Instead of a large pizza right before bed, opt for a small bowl of oatmeal or yogurt.

When we talk about your nutrition we also talk about the amount of caffeine you consume. Avoid coffee, tea, energy drinks and chocolate before sleep because caffeine is a stimulant that can interfere with your sleep and can reduce it to zero, causing insomnia. Therefore, give up on those late night espresso and opt for herbal teas like chamomile tea which is known for its calming properties or drink warm milk which contains tryptophan, an amino acid that promotes relaxation and helps with a good night sleep. 

4. Staying away from blue light

It is important to stay away from blue light at night because this light is a portion of the visible spectrum which is emitted through LED lights, fluorescent bulbs and electronic devices such as smartphones, tablets and computers and influences various aspects of our well-being. Blue light definitely disturbs your sleep because it releases melatonin which is a  hormone responsible for making us drowsy. And, when you’re exposed to blue light at night, your brain thinks it is still daytime and disrupts your sleep-wake cycle. 

5. Following relaxation techniques

You can achieve your goal of curing insomnia if you follow diaphragmatic breathing like belly breathing because this technique will help you out in engaging large muscles at the base of the lungs. 

You can do this technique by lying down on the ground comfortably and after that you have to place one hand on your upper chest and other hand just below your rib cage, then breath in through your nose, allowing your belly to push against your hand, keep your chest still, tighten your stomach muscles and exhale. Repeat this process several times to see the results, and in the results you will see your stress going down and relaxation of your body increasing.

Conclusion

Insomnia is not a joke but a serious issue and through following above mentioned techniques you will be able to get a solution for it. But just in case your problem becomes worse than at that time we would recommend you to seek out professionals who can treat your problem with full guidance and expertise.

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