How to reduce insomnia?
Insomnia usually caused by either behavioural problems and bad sleep habits, medical problems, pshychiatric problems, medications and drugs, cardiac rhythm disorders or sleep disorders (such as sleep disordered breathing or periodic limb movements in sleep). No matter what originally caused the complaint of insomnia, behavioural problems are the main perpetuating problem.
Poor sleep hygiene means bad sleep habits. It is generally results from irregula sleep schedules, excessive daytime napping, overuse of alcohol and caffeine, poor sleep environments, or anxiety at badtime. Good sleep hygiene, however, is the cornerstone of all insomnia treatments.
Shorten length of sleep
The longer you sleep can lead you to sleeplessness and many awakening. Therefore, 8 hours out of 8.5 hours in bed is more efficient than 8 hours of sleep out of 10 hours in bed.
Get up at the same time early morning everyday
No matter how long you sleep at night, you should get up at the same time early morning including weekends. This condition can help to maintain a firm sleep rhythm which controlled by carcadian rhythm, making it easier to sleep at night.
Stay away from bedroom clock
When you wake up in the middle of the night, you will look at your clock. This time pressure lead you to poor sleep. So, what the difference does it make if it is 1.00 a.m. or 4 a.m.? keep your eye closed even you wake up out of sudden and you will be more likely to go right back to sleep.
Big no to caffeine, alcohol and tobacco
Worldwide people knows that caffeine is the most contributor to insomnia. But some people believe that caffeine do nothing to them. Effect of caffeine can remains in body in average from 3 to 5 hours. Caffeine is not only you can see in coffee but it also contain in tea, chocolate, and many sodas. So, it is best to avoid all caffeine after lunchtime for individuals with insomnia.
Nicotine in tobacco also have arousing effect and has been shown to disturb sleep as well as alcohol. Some people believe that alcohol can make them fall asleep, but you have to know that in several hours later when the alcohol wears off, it can cause you to be insomnia.
No exercise before sleep
Some studies showed that exercise before bedtime make you difficult to sleep because exercise makes our body temperature rises. It will take 6 hours to cool down and at that point, it will be easier to fall asleep.
Don’t let your stomach drumming
Empty and hungry stomach makes you difficult to sleep. Get some tryptophan, a naturally produced amino acid with sleep-promoting properties and can be found in products such as milk, cheese, bananas, and fish. Have a warm milk to get warm sleep.
By following all of these tips, you can get better sleep and wake up with a big smile.