How to Do Insomnia Prevention by Following Easy 8 Steps?
Do you face difficulties in sleeping and do you wake up early in the morning? If it is happening every night, then you are probably suffering with insomnia. It is a sleep disorder in which patients do not sleep longer. Many patients suffer quite badly because they can’t sleep till the late night. However, there is no exact definition to define insomnia, but in general words you can say that it is the most frustrating sleep disorder. Insomnia can also be defined as a habit of sleeping soon and staying slept for a long time. Some people also face this issue and it is also characterized as insomnia.
Whether you are facing problems in sleeping or you are staying asleep, both conditions are not good for your health. Cures are available, but you should focus on the ways of preventing insomnia. If you live a healthy lifestyle and follow some necessary tips, you can prevent this health issue. Follow below given insomnia prevention tips to sleep soon and longer.
1. Follow a healthy diet:
Your diet can make your day or cause several health issues. Insomnia occurs not only because of problems in the bedroom, but your kitchen is also equally responsible for this health issue. A person, who takes balanced diet, never suffers with troubling health issues like insomnia. Always take a healthy breakfast, heavy lunch and light dinner. Do not even think of eating too much during the night. Our body works harder to digest heavy meal due to which you may face trouble in sleeping. So make things better for a healthy sleep by taking a balanced diet.
2. Do you have a sleeping schedule?
Work is important, the parties are important and entertainment is also important, but what about your sleep? Is that not important for you? Just remember, you cannot work better or enjoy your life effectively, if your body doesn’t get proper rest. There should be no excuse for a regular bedtime routine. You must sleep at least 8 hours every night so-that you can take proper rest. Even National Sleep Foundation agrees with this fact that sticking to a perfect sleeping schedule is the best way of preventing insomnia. Decide when you want to sleep and how long you want to sleep. Stick to your sleep schedule and you will never suffer with insomnia.
3. Avoid caffeine during the evening:
People take coffee to stay awake and work more. You may find coffee a delicious beverage, but it is not something that you should drink during the evening. Caffeine remains in your body system, at least for 7 hours. So, if you are taking coffee at 6pm or 7pm, it will interrupt your sleep till the midnight. The coffee lovers suffer the most with insomnia problem. You should try to avoid taking coffee during the evening to have a healthy and uninterrupted sleep.
4. Say no to sleeping pills and prefer natural supplements:
People get frustrated soon because they can’t sleep well. They meet the doctors and ask them to recommend the sleeping pills. Of course, you can fall asleep soon after taking sleeping pills, but what about the side-effects of sleeping pills. Many people experience side-effects like nausea, headache, skin issues and addiction. These side-effects of sleeping pills can cause more severe health issues. You can try natural supplements like melatonin for a good-night sleep. This natural supplement doesn’t cause any side-effect, but it helps you in sleeping tight. You can take this supplement until you suffer with insomnia and after that you can stop taking it.
5. Practice Yoga daily:
Practicing Yoga is the best habit that you should adopt as soon as possible. Yoga is the way to disease free life and that’s why millions of people are trying it. You don’t need to practice all the breathing exercises of Yoga or different Yoga poses. Just try a few of them and you will feel better. The first Yoga exercise you should perform is the Om Exercise. Sit in cross-legged position, put both of your hands on the knees and close your eyes. Now meditate by pronouncing Om. This exercise will help you in increasing your focus, improve your brain power and it cures the insomnia issue. You can also try cross-legged bend and reclining exercises to speed up the cure.
6. Keep your Smartphone away during the night:
Smartphones have come as the best device for human beings. You can make calls, access the internet, use multiple social apps and have some entertainment through your Smartphone. Hence, all the social networking apps offer free chatting facility, many youngsters and adults got addicted to it. Your Smartphone or tab can turn you into a nightcrawler person. Try to avoid the use of Smartphone during the night. Keep it away from your bed so-that you can enjoy a healthy sleep. This good habit will help you in fighting insomnia effectively.
7. Eat cherries:
You can replace your sleeping pills with cherries because cherries can easily fulfill your body’s regular demands of melatonin. Consume a handful amount of cherries daily and it will aid in sleeping. It was found in studies that candidates, who were consuming cherries, were capable of sleeping quickly. It is a natural supplement for insomnia disease and you can easily purchase from the local fruit market. At least, it would be better than expensive sleeping pills that cause several side-effects.
8. Take a hot bath before going to bed:
You need to keep your body temperature cool to produce more melatonin. You can do it by keeping the bedroom temperature around 18°C to keep yourself cool. However, the easiest way of decreasing body temperature is taking a hot bath. You can take a hot bath before going to bed. You will sleep soon and feel relaxed.
Many people have tried these insomnia prevention tips and they have found positive results. You should also follow suggested ways of preventing sleep disorder. Certainly, you will sleep tight and feel refreshed in the next morning. All of these tips are quite easy to follow and you will not spend any penny to adopt a healthy lifestyle.