Some time we all tossed in our beds, restless, just be able to sleep. Fortunately, there are a number of steps you can take to tackle mild insomnia. Some are pretty obvious, but others may surprise you.
The National Sleep Foundation, an NGO in the US, recommends sticking to a sleep schedule. Try to go to bed and wake up at the same time even on weekends; this will help regulate your body clock.
If you simply must go on after work bender on a Friday night, at least try to get up as close to your normal waking hour as possible, report CNN.
Your pre-bedtime rituals are also hugely important. Try having a relaxing, soothing routine activity, right before going to bed, such as taking a bath or reading a book.
Avoid bright lights of mobile phones or laptops, which can stimulate your brain and prevent you from dozing off quickly. Avoid having heated discussions or arguments with a spouse or partner.Try to just relax.
Daily exercise is also important. Vigorous exercise is the best, but even moderate physical activity is better than doing nothing. This can be done at any time of the day, although not at the expense of your sleep.
And those who think a nightcap can help them sleep better, The Sleep Foundation advises avoiding alcohol, cigarettes or heavy meals just before going to bed. These can cause discomfort and disrupt sleep. Its best to have your evening meal at least two to three hours before bedtime. If you feel hungry later; have a light snack about 45 minutes before going to bed.
Keep your room cool and dark -darkness cues the to produce melatonin cools your internal body temperature, which should reach its lowest point between 2 am and 4 am. The Sleep Foundation recommends a bedroom temperature of about 15 to 20 degrees Celsius.
Sleep expert Dr. Wendy Troxel says that one must train their brain to realise that bed is primarily for sleep and sex, not worry or stress. Speaking to Byrdie magazine she said: Our brains learn by association, and to sleep well, you want your brain to have a strong learned association between the bed and sleep. The longer you lie in bed worrying about not sleeping,the less likely it is you will fall asleep.
Exercise May Help To Avoid Mental Disorders.
High or mild levels of physical activity, and exercise performed, in leisure time, can help prevent mental disorders, a new study has found. The study conducted by researchers from Faculty of Sciences for Physical Activity (INEF) and Sport at Universidad Politecnica de Madrid (UPM), in collaboration with the European University (UEM), found that the level of exercise performed in leisure time is inversely related to vulnerability to mental disorders.