Beating insomnia: Sleep better with these 5 tips

Pulmonology | by CMRI | Published on 04/03/2021

Not being able to sleep at night can make you grumpy and foggy. You’ll spend all day yawning and thinking about going back to bed all the time. Now imagine the same thing happening with you for a couple of days or even weeks at a stretch. Insomnia is real and affects a huge chunk of our population. Marked by the inability to fall asleep, insomnia is a very common sleep disorder that can affect various different aspects of your personal, as well as professional life. The best doctor for sleep disorder suggests that insomnia can be easily beaten by making some positive behavioural and lifestyle changes. We have discussed a few of such changes in this blog.

• Set your alarm to wake up at the same time every day. Though not impossible, it is really hard to go to bed at the same time every night, as you might be tempted to chat with your friends, watch your favourite series or indulge in some other activity. Instead, it is a better idea to get up at the same time every day to train your body to adapt to a proper routine. This should be followed both on weekdays as well as weekends.

• Avoid consuming foods that act as a stimulant. Are you amongst those who feel that their day is incomplete without a cup of coffee? Well, you might want to reconsider that thought if you have insomnia. The effects of caffeine intake can last for a good couple of hours, and even up to a day. Taking coffee in the evening will not only make it hard for you to fall asleep but also cause frequent awakenings. Though some people may experience the sedative effect of coffee for some time after consuming it, this will soon turn into frequent arousal and restlessness. If you are on any medication that induces the same side effects, you should definitely consult an expert from the best multispecialty hospital in Kolkata and consider other options.

• Avoid mid-day naps. Do you ever feel like taking power naps during the day? Though mid-day naps may seem like the best way to make up for the missed hours of sleep during the night, it is not always the case. You should avoid sleeping during the day, even if it is a 7-minute power nap. Take a short walk or wash your face to overcome that lethargic feeling. Don’t just give in thinking that one day won’t make a difference. Even the slightest effort counts. One of the best treatments for insomnia is to adapt your sleeping patterns to clues like darkness and a consistent bedtime.

• Indulge in physical activities. Studies suggest that indulging in physical activities and exercising on a daily basis can help to significantly improve the quality of your sleep and help you sleep longer, without frequent disturbance. You don’t necessarily need to join a gym for this. Simple activities like cycling, jogging, and skipping, too can prove to be really helpful. However, it is pertinent to note that exercising right before going to bed is definitely not a good idea and there should be a gap of at least 3 hours in-between.

• Make your bedroom comfy. Your bedroom is just for sleeping, don’t stuff it up with things that will disturb your sleep cycle. It is important to make a comfy and cosy environment that will make you feel sleepy as soon as you enter the bedroom, whether it’s in terms of the lighting, the temperature or noises coming from outside. Burning scented candles in your room might also help.

If you are still finding it difficult to fall asleep, you should definitely consider seeing a specialist for proper evaluation.