General inability to fall asleep
or get enough of it might herald serious physical and emotional problems that
can immensely take a toll on anyone affected — whether old or young.
More debilitating is a form of
the disorder that leaves its sufferers feeling exhausted and groggy with
bloodshot eyes after a seemingly strenuous and forcibly initiated night sleep.
While moderate-to-severe stress
has mostly been linked to the disorder, a plethora of other risk factors
including dietary and medical issues can also play significant roles —
demanding that the appropriate curative approach is adopted.
Here are five things you can do
to tackle insomnia.
Rethink your sleep schedule
Irregular sleep schedules — some
barely adequate; others insufficient — could relatively unsettle the body’s
circadian rhythm, a physiological cycle that marks the distinction between
wakefulness and drowsiness on a 24-hour continuum.
Inculcating a sleep schedule
allows your body’s internal clock to regulate itself by waking at a fixed time
and stimulating sleep in the same manner at dusk without much effort on your
part.
Seek therapy
While many readily think sleep
deprivation is a manageable disorder that rarely demands the advisory services
of therapists or other medical professionals, it is counterintuitive to let
such cases worsen without consulting experts.
A trip to the doctor could avail
you ample doses of prescription drugs to consume especially for those who have
suffered repeated episodes of anxiety and depression-related sleeplessness.
Dietary adjustments
Episodes of insomnia, whether
short-lived or otherwise, could be followed by serious headaches, restlessness,
and general inability to focus on tasks. Tackling it might, hence, demand that
you discover your own risk factors.
Poor dietary habits don’t help.
So you might want to put off caffeine and alcohol consumption seven hours
before bedtime and indulge in a balanced diet low in saturated fats and added
sugars.
Spatial modifications
Ridding yourself of what has
repeatedly caused you insomnia might demand no more than spatial adjustments to
your sleep environment. Where you sleep has a big impact on how well you sleep.
Perhaps you have a reading table
or computer close to your bed where they’re handy. You might want to make
changes, whether related to lighting; temperature; or arrangement, to allow for
an actual room — not an extension of your office or study.
Other lifestyle adjustments
If your own insomnia is spun from
anxiety or stress-related triggers, then you might want to try addressing this
by ensuring you devise proper planning strategies that help manage and
prioritize tasks to be executed before their due date.
Regular physical exercise may
also help you sleep better and tackle insomnia as many years of research have
shown that daily physical activities decrease stress and lessen anxiety —
precisely the psycho-physiological state needed for sound sleep.
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