Troubled Sleep? Try These Simple Remedies
If you do not fall asleep early at night, wake up in the middle of your sleep, or wake up very early in the morning and cannot fall asleep again, it could be a sign that you are suffering from insomnia. According to a report published in the Journal of Clinical Sleep Medicine, one in three people worldwide suffers from sleep-related problems, while 10 per cent of people experience long-term symptoms of insomnia. The situation in India is even more worrying, with one in every four people suffering from insomnia.
Table of Contents
Causes of Insomnia
- Constant thinking increases cortisol levels, which can disrupt sleep.
- Blue light emitted by mobile phones, laptops, and televisions can suppress the production of the sleep hormone melatonin.
- Coffee, tea, and cigarettes can stimulate the nervous system.
- Going to bed at different times can disturb the sleep cycle.
- Mental health problems can affect sleep quality.
- Heavy and oily food can cause poor digestion and sleeplessness.
- Heavy workouts at night can put the body into an alert state.
Make These Changes
If you incorporate a few simple habits into your daily routine, better sleep may be possible. So, let us explore some effective remedies.
Focus on Your Breathing and Meditate
If your mind becomes overactive or you have too many thoughts at night, try deep-breathing techniques. This can reduce mental stress and help calm your mind. Breathe in slowly through your nose for five seconds, then hold your breath for five seconds and continue meditating. Repeat this process at least ten times.
Create a Quiet and Relaxing Environment
A quiet and relaxing environment promotes better sleep. Turn off your mobile phone and television before going to bed. Keep the room lights dim and use earplugs to block out outside noise. You can also play relaxing sounds, such as rain, ocean waves, or soft music.
Avoid Blue Light
Blue light from mobile phones, laptops, and televisions can keep the brain active and may disrupt melatonin production. Therefore, avoid using these devices before bedtime whenever possible. You can also turn on a blue-light filter or wear blue-light-blocking glasses one to two hours before bedtime.
Avoid Thrillers and Horror Stories
If your mind is not calming down, avoid thrillers or horror stories before going to bed. Instead, read religious books, inspirational articles, or other relaxing material. Use a soft reading light to reduce eye strain and avoid exposure to bright light while reading.
Choose a Comfortable Bed
The comfort of your mattress, pillows, and bedsheets also affects sleep quality. Choose a mattress and pillow according to your sleeping position. If you feel hot, use light, soft, cotton bedsheets. A cool and comfortable room can also promote better sleep, so you can use a fan or air conditioner if needed.
Maintain a Regular Sleep Schedule
Make it a habit to go to bed and wake up at the same time every day, including weekends and holidays. This helps maintain your sleep cycle and signals your body to sleep at the right time.
