How to Manage Insomnia

Insomnia is a common sleep issue for many adults. It is manifested by difficulty falling and staying asleep at night. This can cause fatigue, irritability, low energy, and poor concentration during the day. If insomnia continues to occur and becomes chronic, it can lead to serious diseases such as: hypertension, depression, obesity, and diabetes.

Sleep is crucial for us to function well and stay healthy. It allows us to recharge our body to have enough energy during the day. It enables us to focus and have good memory which is important to perform well at work and other daily activities. Additionally, sleep helps us improved our mood which is critical in maintaining good relationship with our family, friends, and co-workers.

That is why having a good and enough rest every day is vital. If you always find yourself tossing and turning around all night instead of enjoying quality sleep, here are 5 tips to help you manage your insomnia.

 

1. Create a restful sleeping environment. A cool, quiet, and dark room has a soothing effect that helps you fall asleep fast. It releases melatonin which promotes sleep by calming the body. Aside from a relaxing surrounding, it is also important to have a comfortable mattress and pillows to sleep well. It is difficult to have a quality sleep if your bed is too soft, too hard, or too small for your body.
2. Cut down on caffeine. Caffeine stays in your system for up to 10 hours before it is completely excreted. If you’re having difficulty falling asleep, it could be because of the beverage you had in the afternoon. Avoid drinking tea, coffee, soft drinks, and other caffeinated drinks especially at night as they can trigger insomnia. Instead, drink warm milk or herbal tea before bedtime to help you fall asleep.
3. Stop smoking. Nicotine from cigarettes is a stimulant, a substance that increases physiological and cognitive activities in the body. It elevates mood and induces alertness which can cause difficulty falling asleep and disrupted slumber.
4. Use aromatherapy. Incorporating essential oils into your bedtime can help you have a good night rest. Many people use lavender scent to sleep better and longer at night. Lavender works by calming the body and promoting slow-wave sleep. Other essential oils that promote sleep are: Ylang-ylang, chamomile, peppermint, and cedarwood. You can get the benefits of essential oils through a diffuser, massage, or inhaling a few drops of oil in a cotton ball.
5. Maintain regular sleeping hours. Going to bed at the same time every day trains your body to develop a good sleeping schedule. Choose a time when you’re likely done with all your daily routines and feel tired so it’s easier to be consistent.

Insomnia is usually treatable by making some changes in lifestyle and bedtime habits. Try the tips that are shared above to help improve your sleep. If you’re insomnia continues to occur even after making some changes, it is best to consult a doctor.