Prevention of Insomnia

Last updated: May 20, 2019

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Insomnia is a common sleep disorder. An individual with insomnia experiences difficulties in falling or staying asleep. This happens even if the said person has the chance to get adequate sleep. Insomnia can be short term or long term. Long term insomnia or chronic insomnia can last for a month or even longer. When this happens it can have a profound effect on a person’s personal and professional life.

Although there are treatments available to relieve someone of the symptoms of insomnia, the best treatment for insomnia is to prevent it. Since insomnia is a common disorder, everyone is at risk of getting insomnia at one point in their lives. How do you ensure that you don’t get insomnia? What do you need to do to prevent it?

Sleep Hygiene is a term often used by sleep specialists. As its name suggests this is a way of ensuring that a person has good sleeping habits. It involves getting rid of bad sleeping habits that might affect the quality of an individual’s sleep.

Bedroom routine

Sleep hygiene involves establishing a bedtime routine and sticking to it. A good sleep routine means that a person makes sure that he or she can get between 7 to 9 hours of sleep each night. This also means that the person sleeps and wakes at roughly the same time each night and morning.

Cell phones, laptops. TVs and other digital devices can disrupt sleep. They emit blue light that can stimulate the mind. Stimulating the brain is the last thing that someone should do if he or she wants to sleep soundly.

A warm shower or bath before going to bed can also help a person have regular sleep. After a warm bath the body cools itself down as the water evaporates from the skin. This can help a person sleep easily especially during nights when the temperature is warm. Cold temperature also prompts the production of more melatonin. In addition to a shower it can also help if the temperature in the bedroom is always at comfortably cool levels. Hot temperatures might make a person hot and sweaty during sleep and this can lead to poor quality sleep.

Kitchen routine

Battling insomnia may be something that ends in the bedroom but it starts in the kitchen. This involves watching what a person eats and drinks. Digesting food is an act that requires the body to expend energy. Eating a heavy meal late at night or before going to bed increases the chance of getting disturbed sleep. This is because the body will have to work hard to digest a heavy meal.

An individual should also avoid drinks with caffeine close to bedtime. The stimulating effects of caffeine do not disappear immediately. In order to avoid sleeping difficulties a person should avoid consuming caffeine at least 4 hours before bedtime.

When it is close to bedtime one should not consume alcohol. Although alcohol might help a person fall asleep alcohol-induced sleep is light-sleep and easy to disrupt. Alcohol also disrupts sleep since consuming alcohol requires frequent visits to the bathroom to urinate.

Consuming tart cherries can help naturally increase the melatonin levels in the body. When consumed regularly tart cherries can help regulate the Circadian Rhythm or the body’s sleep-wake cycle. Cherry juice may even help a person get 90 more minutes of sleep each night.

Keep a healthy body

Keeping oneself healthy can go a long way towards avoiding insomnia and ensuring good sleep each night.

Smoking is not just harmful to the body; it also contains nicotine. Nicotine is a natural stimulant and can keep a person awake. Nicotine is not advisable at least 3 hours prior to bedtime.

Getting regular exercise is another great way towards good health. Aside from strengthening the body it can also improve a person’s mood and outlook. It can also make a person energized throughout the day. This means fewer chances of getting daytime naps that can make a person active late in the night.  However, heavy and stimulating exercise is not ideal late in the day or during the night. Exercising too close to bedtime may overstimulate the body and prevent it from falling asleep when the bedtime schedule approaches.

Preventing insomnia is easy when a person is knowledgeable about what to do. The tips listed above can help in making sure that a person never has to worry about getting insomnia.  These tips are practical and don’t cause a dime. Following these simple steps can make sure that each night’s sleep is a good night’s sleep.

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