Interestingly, many people struggle with the problem of falling and/or staying asleep-insomnia. Statistics show that 24.4% of Nigerians experience difficulty staying asleep, while 23% battle with falling asleep and early morning awakening. Unsurprisingly, this has been associated with reduced quality of life and increasing death rates amongst the old and young. This is because of the devastating effects of insufficient sleep on the body.

To put it more succinctly, if you have trouble falling and/or staying asleep, or you wake up too early and struggle with getting back to sleep, you are suffering from insomnia. However, you don’t need to worry, as we have provided simple do it yourself remedies to insomnia.

HERE'S HOW TO FIGHT INSOMNIA IN ONE DAY.

Reduce the duration of your Nap

Sleeping during the day can adversely affect the quality of sleep you get at night for some people.  While naps can help you make up for night time sleep loss, it can diminish your sleep drive especially when you nap close to bedtime. You may struggle with falling asleep at night or even frequent awakening because of a long daytime nap. So, rather than nap forever, we recommend a power nap of about 10-30 minutes. Additionally, you should nap early in the afternoon and not close to bedtime. Also, if napping disrupts your nighttime sleep and affects the quality of sleep you get at night, then we suggest you avoid napping. READ ALSO: How Napping Enhances your Health

Check your food habit

Food choices during the day and close to bedtime can disrupt the quality of sleep you get. Certain foods and late night feeding can trigger tossing and turning in bed reducing your sleep quality and resulting in sleep deprivation. Also, drinking a lot of water close to bedtime will exerts too much pressure on your bladder, resulting in frequent bathroom trips that can affect your sleep.

Stick to a healthy sleep routine

Going to bed and waking up at the same time daily will help you fight insomnia. Most people wake up late during weekends in order to make up for sleep loss during the week. While this may be satisfying, it can alter your body’s internal clock and contribute to insomnia.

Avoid alcohol and stimulants

Contrary to the misconception by most people that alcohol makes one sleep for a long time, the intake of alcohol can cause insomnia. Unarguably, alcohol can induce sleep but it can also result in frequent bathroom trips and low quality sleep. Also, avoid the use of stimulants such as caffeine. While caffeine can help you stay awake at night, it can also result in sleeplessness and low sleep quality.

Avoid exposure to technological devices

To fall asleep faster, you need to avoid the use of technological/electronic devices such as smart phones, computers, laptops, televisions, tablets etc. These devices emit blue-light that can make your brain more alert and make it difficult for you to initiate sleep.

Keep your mind free from worries

Anxieties and worries can keep you awake for a long time and frequently interrupts your sleep when you finally drift to dreamland. To fall asleep faster, clear your mind of any worries by meditation, listening to a soothing music or doing something boring.

RELATED READING

https://www.wincofoam.com/how-to-go-back-to-sleep-after-waking-up-at-night/

https://www.wincofoam.com/why-you-should-take-your-sleep-seriously-winco-sleep-clinic/

RECOMMENDED READING

https://www.wincofoam.com/tips-to-rescue-your-sleep-from-a-snoring-partner/

https://www.wincofoam.com/3-secrets-to-prevent-so-many-diseases-eat-right-exercise-and-get-quality-sleep/

SOURCE: https://www.wincofoam.com/blog/

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Interesting read

izuch:
Interesting read

Thank You