Insomnia is the lack of ability to fall asleep or nap at night, resulting in a gloomy, damaging sleep.
The most common cause of insomnia is stress, especially chronic tension. You often get all comfy into bed at night, but you can’t bring yourself to fall asleep. Now, this happens because your mind is rushing up with uneasy thoughts about what you couldn’t do today and about what tomorrow might hold. Or sometimes, you simply feel weighed down by your daily responsibilities.
Some of your daytime habits, such as avoiding caffeine late in the day and exercising in the morning or afternoon, can help you battle insomnia. Moreover, there are certain steps that you can take to learn how to stop worrying at bedtime. This can also help you look at days from a more optimistic outlook. In order to keep your mind peaceful and prepare for a good night’s sleep, just act upon this:
Use your chambers only for sleeping and sex: Don’t, use gadgets, don’t work, don’t watch TV, or use your PC in bed. The sole purpose here is to bracket your bedroom together with sleep alone. Like this, your brain and body will get adjusted to the routine that it’s time to nod off as you get into bed.
Shut down all your electronics at least an hour before bed: Soften the lights, and focus on calm, serene activities, such as reading, knitting, or listening to soft, humming music. Don’t turn on your TV. Stay miles away from your social media, and you will surely be able to soothe your mind.
Try to exciting activity and tense situations before bedtime: Such mind-stimulating situations include big discussions. Sometimes, this even includes arguments with your spouse or family or even catching up on your work deadline. If you postpone these things until the morning, your sleep can turn sound and peaceful.
Move all the bedroom clocks out of sight: Many times when you can’t sleep, you keep on staring at the watch and calculate the minutes ticking by. Most of us anxiously count a number of hours you have left to sleep. That’s the time when you know for sure that you’re going to be exhausted when the alarm goes off. This is a certain recipe for insomnia.
Take a stroll around when you can’t sleep: Don’t try to exert sleep on yourself— it’ll never come like that. Repeatedly tossing and turning in bed only builds up the anxiety. So in such times, get up and move out of your chamber. Do some relaxing stuff, such as reading, drinking a cup of herbal tea, or taking a bath. When you’re drowsy, go back to bed all relaxed!
Harness your body’s relaxation response: A soothing technique such as deep breathing help can you keep your mind quiet and relieve tension in your body. Such techniques also help you fall asleep faster. But relaxation techniques do not come easy. It takes regular, persistent practice to learn these techniques and bind their stress-relieving capabilities. But the benefits can be colossal. You can also perform laying meditation as part of your bedtime routine or when you are preparing for sleep.