Ways to get rid of Insomnia

Not sleeping well at night. Sleep is late; I toss and turn in bed. What is the solution?

Many of us suffer from insomnia. As a result, I yawn during the day, find it difficult to concentrate on work, and feel irritable throughout the day. In this article, I will discuss the treatment of insomnia. There are 13 different causes and treatments. The treatment that will apply to you will be explained at the end.

13 Reasons and Their Solutions

One

Studies have shown that when going to sleep, many worries come to mind. As a result, sleep does not come.

There is a method to solve this problem. It is called ‘worry time’. In Bengali, it means “time of worry.” It means setting aside a specific time during the day to think about worries.

Suppose you decide that 5 p.m. to 5.30 p.m. is your “worry time” every day. At this time, you will think about your worries. Then it became clear these days. No more disturbing you when you go to sleep. But if a new worry comes up at bedtime, tell yourself it’s for tomorrow. No need to think about it now!

Two

Avoid consuming certain foods. Tea, coffee, soft drinks, and energy drinks.

What is the reason? Because they contain caffeine. What does caffeine do? Does not allow sleep; it does not allow deep sleep. So it is better not to eat them if you have sleep problems. Especially, they should not be eaten 6 hours before sleep. So what should I eat? The next suggestion is about that.

Three

You can drink warm milk near sleep. Because milk contains tryptophan. Studies have shown it helps induce better and longer sleep.

Four

Another method taught to treat insomnia patients may also benefit individuals. That is, to relax for an hour before going to sleep. This is called ‘wind down’ time. During ‘wind down’ time, you should use this time to remove yourself from the busyness and worries of the day.

Things that are suggested to be done in this one hour are reading books, writing a diary, taking a bath with warm water, and listening to something that calms the mind. Like scriptures or poetry covers, songs—whatever works for you. Things that are allowed are watching TV and using a computer or mobile phone before going to bed. Because the bright light on the screens of these devices makes the brain alert, The bright light of the screen of these devices delays sleep.

Five

For those who have trouble falling asleep even after lying in bed, a treatment called ‘stimulus control’ is suggested. The purpose is to make your brain think of sleep when you see the bedroom and the bed. With the bedroom so that insomnia does not come to mind.

There are several guidelines for this treatment. One of them is not forcing yourself to lie in bed when you are not sleepy. If you do not fall asleep after lying down for 10 to 20 minutes, then get out of bed and go to the next room. Do something relaxing until you fall asleep. Then, really, just go back to bed.

What can you do in the next room? You can read books in light and listen to music. But don’t use mobile phones because the bright light of the phone can disturb sleep.

Six

Another guideline for ‘stimulus control’ medical advice is to use the bed only for sleeping. Do not do anything else in bed.

Many of us eat food, study, or use our mobile or computer in bed. If I stay at home, I spend most of the day in bed. If you want to reduce sleep problems, you should avoid them.

Seven

Many insomniacs become anxious by repeatedly looking at the time on the clock. It affects their sleep badly. Experts advise them to avoid looking at the clock, as it negatively impacts their sleep.

How can this be done? Turning the clock face counter-clockwise. If there is a clock on the wall, take it down. And sleep away from the phone. Do not hide the clock while taking these measures again! You have to wake up on time in the morning.

The clock is far away, but the alarm will go off in the morning and you will hear it, so sleep in. And if someone wakes up at home, then there is no need to worry so much about the alarm.

Eight

Research has shown that many people have misconceptions about sleep that cause anxiety and interfere with good sleep.

What are those thoughts? For example, I have to sleep for eight hours every day, while sleeping for eight hours is not possible for you. He went to sleep again; he could not sleep, and he began to worry: “If I don’t sleep well tonight, I will do poorly at work tomorrow or fail the exam.” Again, in the middle of the night, he started thinking that the insomnia would never go away and I would have it for the rest of my life. your

When a thought arises, take hold of it and calmly assess its validity.

Nine

Some people may not sleep well if they drink too much before going to bed. For those who have trouble sleeping at night, it is recommended to have dinner 3–4 hours before going to bed.

Ten

Avoid smoking. Because nicotine is a stimulant.

People who smoke do not fall asleep easily, wake up frequently, and often have disturbed sleep. If it is not possible to avoid it completely, avoid smoking for at least an hour before going to bed.

Eleven

Another important guideline is to exercise regularly. Keeping your body active helps you sleep better at night. But exercise should be avoided for 3 hours before sleeping.

Twelve

It is necessary to go to bed and wake up at specific times to get the body used to sleeping at the same time every day. For example, if you decide to go to bed at 11 p.m. and wake up at 7 a.m. every day, your body will get used to getting a good night’s sleep between 11 p.m. and 7 a.m.

Try to keep the same waking time every day. We like to get up a little late on Fridays or holidays. We should avoid getting up late on Fridays or holidays.

Thirteen

Insomnia treatment involves discouraging daytime sleepiness. If you have to sleep during the day, then take a nap earlier in the afternoon—not more than 40 minutes.

Which solution applies to you?

By now, you must have realized that insomnia is a little different from other diseases. Like typhoid or coronavirus, we know for sure that a germ has entered your body. Insomnia does not have a definite cause.

It can be different for everyone. Not all of the 13 causes and treatments I mentioned may apply to you. You will observe only that which applies to you.

If these measures do not resolve the sleep problem, lack of sleep becomes a regular problem, disrupts your daily life, or causes excessive anxiety about sleep, seek medical help. Do not self-administer sleeping pills.

Written By Dr.Tasnim Zara