Insomnia can majorly impact your sleep cycle which further disturbs your mental peace and physical health. Not being able to take adequate rest can potentiate feelings of fatigue, extreme tiredness, anxiety, and even depression. One needs to identify why they are experiencing insomnia. There must be some obvious physiological health condition that is causing you to stay awake at night, if not, then there might also be a possibility of some underlying illness that is affecting your slumber.
Sometimes stress and worry can be contributors to sleep difficulties. Whatever the reason behind your insomnia, it needs to be addressed to improve your sleep quality and eliminate the risk of health conditions. This blog will help you to cope with the symptoms of insomnia and experience better sleep.
Maintain a sleep schedule
Try reaching your bed at the same time every day. You need to strictly follow a sleep schedule. Discipline is the key here. You might not even realize the consequence of sleep deprivation which can increase the risk of health issues as your body does not get enough time to heal itself which it usually does while you are fast asleep. You should always go to bed sometime before you plan to sleep. Do not carry electronic devices to bed. Simply laying in your bed can enhance the feeling of complete relaxation which will put you into a deep sleep. Following this schedule regularly will help you to get rid of insomnia and encourage sound sleep.
Adopt a no-cellphone policy at night
This policy must not be limited to mobile phones, it applies to laptops, tablets, computers, and other electronic devices too. Electronic devices tend to emit blue light which reduces melatonin production by the brain. Melatonin is nothing but the hormone that is released by your brain at night to put you to sleep. The emission from such devices stimulates the part of the brain which is responsible for the production and release of melatonin. Hence, one must switch off their devices before bedtime.
Skip large meals and caffeine beverages before bedtime
Consuming large and spicy meals at dinner might interfere with your sleep, as such meals can lead to digestive issues and heartburn. Large meals may comprise oily, high-fat, or too much food, more than your capacity to digest, which can keep you awake at night. Too much energy will be needed by the body to digest such a heavy meal, which is why one must consume only light meals for dinner. Also, make sure you maintain a gap of 2 to 3 hours between dinner and sleep time.
Caffeine beverages like coffee, energy drinks, etc. must be skipped after dinner. Caffeine is a stimulant that tends to boost your energy levels to increase your focus and attentiveness, which is not needed at night. It suppresses the release of melatonin, which is the hormone produced by the brain that is responsible for causing sleep. Therefore, avoid drinking caffeine drinks at night.
Stop napping during the daytime
If you are one of those individuals who prefer dozing off during the day despite suffering from insomnia, then you need to give up your daytime sleeping habits right away. Although a short nap can help you to rekindle your energy levels for the rest of the day. It can impact your sleep cycle immensely. Therefore, to fall asleep at the same time regularly, one must avoid napping in the middle and save the sleep for nighttime for a good night’s sleep.
Check if your medicines are causing insomnia
Some medications such as SSRIs, antidepressants, steroids, anti-convulsions, beta-agonists, and many others used for the treatment of various health conditions can interfere with the hormones in your body and disturb your sleep pattern. One must talk to their healthcare provider and tell them about the sleeping difficulties they are facing because of certain medications. The doctor may change the medicine dose or prescribe some different remedial solution.
Engage in regular physical activity for some time
Morning time is excellent for exercising. It shoots up your energy levels and builds your stamina for the day. Your ability to perform tasks gets improved and as a result productivity increases. You get most of the day’s work done during the daytime, so you are not left with work to do at nighttime. Nighttime must be dedicated to sleeping and exercise can help you attain sound sleep.
Insomnia can be a major contributor to physiological as well as psychological problems. If an individual finds it difficult to fall asleep more often, then it is necessary to identify the root cause of such problems. Otherwise, the body may not fully heal itself due to a lack of rest and rejuvenation. The buildup of toxins can enhance the risk of chronic health conditions such as heart disease, cardiovascular disorders, diabetes, autoimmune disease, and others.
Some individuals might as well experience problems with their sexual health. Lack of sleep causes irritable behavior. It can cause stress, fatigue, and even anxiety, which interferes with brain function. These interferences might cause them to lose their interest in intimacy, and as a result, they might find it difficult to get erections. However, ED medications like Filitra can benefit them in this regard. It contains an active component that restores a healthy erection function for up to a few hours of consumption. Hence, men with impotence issues can make use of such potent medicines.