

INTRODUCTION

Restful sleep is a must when it comes to good health and a sound mind. If you are not getting enough sleep, you will feel tired, unproductive, and distracted the whole day. Insomnia is a condition in which a person is unable to fall asleep. Also, they felt lethargic when they woke up.

Symptoms of insomnia


Understanding the normal amount of sleep

It is recommended that everyone get at least 7-8 hours of restful sleep. Although some people have 3–4 hours of sleep and feel rested. Older people also tend to sleep less.

Insomnia Causes


Top 7 Tips To Beat Insomnia


Create an ideal room for sleep
Your room should be quiet, dark, and cool to promote restful sleep. You can keep it completely dark or dimly lit. Bright light disrupts the production of the melatonin hormone that promotes sleep and relaxation. Also, keep your gadgets away so that your sleep isn’t disrupted by notifications. You can also use white light.


Take a warm shower
A warm shower helps you to unwind and improves your sleep quality. It calms the mind and body while also lowering blood pressure and heart rate.

Heat tends to relax muscle soreness, which is a great way to unwind your day.

Set your bedtime routine

Going to bed and waking up at the same time assists in establishing your internal clock. Being consistent with your bedtime rou\tine can improve your sleep quality. Be careful with your bedtime routine on weekends if you want to avoid any Monday blues.

Eat an early dinner
Eating a late dinner can disrupt the production of your sleep-inducing hormone. Always eat your dinner 3 to 4 hours prior to going to bed so that it can be easily digested. Avoid heavy food at night and drink milk if you really feel hungry.


Choose your bedding and sleeping position

Eating a late dinner can disrupt the production of your sleep-inducing hormone. Always eat your dinner 3 to 4 hours prior to going to bed so that it can be easily digested. Avoid heavy food at night and drink milk if you really feel hungry.

Clear your mind/listen to calming music

Having a night routine helps people to unwind and relax. It can be reading books, visualization, or deep breathing. Reading a book can help your mind relax and put you to sleep. You can also listen to soothing music. Avoid listening to stimulating music, as it will increase the production of cortisol. You can also practice deep breathing and avoid taking your worries to bed.

Practice gratitude

Take out your gratitude journal and write down your blessings in it. There is no right or wrong way; all you have to do is write down those things for which you are thankful. It could be anything from good food to a good job. Try to practice it a few times, and you will feel amazing. It helps lower the risk of anxiety and depression.

CONCLUSION
People who are dealing with insomnia find it very hard to sleep. Try out the above-mentioned tricks and see how these techniques will help you get restful sleep in the long run.







