Getting a Good Night's Sleep, in other word Insomnia, sometimes stems from personal and physical stress. High stress is not good for anyone as it leads to other medical conditions besides insomnia, which are more serious. So find ways to de-stress yourself in addition to techniques that will help you sleep better.
Most of us know that getting a good night's sleep can make or break our day. When you're tossing and turning, it doesn't matter that you know how important sleep is; in fact, that knowledge can actually make you more angry and frustrated, and gives you more problems sleeping! It becomes a vicious cycle. Hopefully, these ten tips may help you fall asleep without the need of any medication. Remember not all of these ways will work for everyone, because different people have different causes of insomnia.
1) Practise deep-breathing techniques to de-stress yourself. Take a deep breath, hold it for 10 seconds, breath out. Repeat and watch your tense muscles relax.
2) Write down your worries and thoughts on a piece of paper before bedtime. This will prevent your mind from mulling over them over and over again through the night.
3) Read, meditate, pray, or listen to relaxing music at least half an hour before bedtime. Let yourself wind down slowly.
4) Restrict food, alcohol and caffeine for a couple of hours before bed.
5) Take a relaxed walk after dinner in the fresh air.
6) Drink a warm glass of milk before bedtime, with a pinch of turmeric and cardamom powder if you wish (unless you are lactose intolerant).
7) Exercise regularly (but not close to bedtime).
8) Be a giver. Donate to a social cause or better still Volunteer your time. You will be able to sleep better at night. Working and understanding the underprivileged can make you see your problems in perspective and your worries don't seem so large. It will also distract you away from your own problems and worries.
9) Stay positive. Even if you don't fall asleep fast, don't let frustration or anger wind you up.
10)Set up a bed-time routine. Go to bed and get up at the same time each day. Your routine can be anything like this (but whatever is suitable to you): dinner at the same time, go for a walk in the open, brush, change to nightwear, write down your worries and put them away, read/meditate/pray, glass of milk, turn out the lights.
Say Good night to insomnia, sweet dreams.
Note: Insomnia can sometimes be caused due to hormone imbalance, or nerves disorder, or hyperthyroidism... hence consulting a medical professional for proper diagnosis is recommended.
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