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Top 10 Tips to Beat Sleeplessness

Sleep has a significant role in your health. Interestingly, it is involved in repair of your heart and blood vessels. Insomnia is the most common kind of sleep disorder, which most of us are experiencing. The common causes of sleeplessness could be stress, trauma, changes in sleep patterns, also medical conditions such as arthritis or back pain, physiological problems such as depression and anxiety.

The common symptoms of sleeplessness may include:

•    Waking up too early

•    Trouble falling asleep

•    Insufficient sleep

•    Changes in mood

•    General weakness

Following some measures would help you overcome the haunting problem and have sufficient sleep.

Here are top 10 tips which are worthy for you:

1. Regular sleep patterns

Waking up at the same or routine time every day is essential to keep your self-refreshed throughout the day. We usually enjoy sleeping late at weekends this may be more problematic for the people suffering from sleeplessness. Therefore, wake up at the same time every day to tune your body to wake up at a consistent time.

2. Refrain from alcohol and caffeine consumption

Caffeine is a central nervous stimulant (CNS) it can keep you awake for a long time. Hence, sipping in tea or coffee before going to bed is not recommended. Alcohol shows sedative effects for the first few hours, later it leads to frequent awakening and maybe a line for non-restful sleep. Therefore avoid taking caffeinated drinks and alcoholic beverages before going to bed especially if you are victim sleeplessness.

3. Minimize the nap time

It is good to take a nap once in a while to compensate for the missed sleep time. But, taking regular naps might affect the quality and quantity of nighttime sleep.

4. Avoid eating heavy

Having dinner at late evenings before going to bed activates your digestive system, and may keep you awake this is even worse for patients suffering from gastric problems or heartburn. Too much of fluid consumption before going to bed increases the frequently of urination at nights which disturbs your sleep.

5. Keep your sleeping environment comfortable

To keep to stay asleep and maintain sound sleep you must ensure your bedroom is devoid of noise and lighting. This improves your quality of sleep without any interruption.

6. Practice cognitive therapy

Cognitive therapy is psychotherapy that is useful to treat psychological disorders, it is also useful in treating sleeplessness. Cognitive therapy gives information about age-related sleep modifications, realistic sleeping goals, and other sleep-related information. Hence, undergoing cognitive therapy would be useful.

7.  Keep stress at its bay

Stress also contributes to sleeplessness. There are various relaxing techniques to keep stress away, deep breathing exercises, yoga, meditation, and imagery are some of the relaxation techniques that calm your mind and would accelerate your sleep cycle.

8. Increase the intake of melatonin

Melatonin is a sleep hormone that plays a vital role in maintaining the sleep-wake cycle. The amount of sleeping time depends on the melatonin activity in the brain. Boosting melatonin in the body can help combat sleeplessness, foods such as seeds, nuts, milk, seafood, eggs, and chicken are rich in melatonin.

9.  Perform regular exercises

Exercising regularly can improve your quality and duration and sleep. But try this at least three hours before you sleep, because performing exercise right before you sleep could show adverse effects on the sleep cycle.

10. Take required minerals

Certain minerals like calcium and magnesium help in calming the body, if these are low in the shape, it would trigger the sleep difficulties.

By following the above tips, you can overcome disturbances in your sleep patterns. However, getting the appropriate treatment is safe in chronic cases.

Source: WhiteCoats App

#exercise #sleep #sleeplessness #Stress

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