How to treat insomnia Plenty of treatment options for insomnia are available. Good sleep habits and a healthy diet can remedy many cases of insomnia. Behavior therapy or medication may be necessary in some cases. It’s important to determine whether or not an underlying issue or medical condition is causing your insomnia. Many cases of insomnia are a result of stress, or some other emotional or physical condition that needs separate treatment. Many times, sleep patterns return to normal when these conditions are successfully treated. Healthy lifestyle changes Often, making lifestyle changes can cure insomnia. You might want to try some of these ideas.
Don’t smoke If you smoke, quit. Nicotine is a stimulant that triggers insomnia. Also, smoking can lead to:
Watch what you drink
Avoid drinking excessive amounts of alcohol. Alcohol is a sedative that may induce sleep initially, but it can disrupt deeper stages of sleep that allow your body to rest fully. Long-term heavy drinking can also trigger high blood pressure, heart failure, and stroke. Caffeinated drinks such as coffee and soft drinks are other stimulants to avoid. A study published in the Journal of Clinical Sleep Medicine found that 400 milligrams (mg) of caffeine taken six hours before bedtime can significantly disrupt your sleep. For reference, an 8-ounce cup of coffee has 95 to 200 mg of caffeine. The researchers recommend avoiding caffeine a minimum of six hours before your normal bedtime. Drinking too much of any fluid before bedtime can disrupt sleep with repeated nighttime trips to the bathroom. Exercise Exercising 20 to 30 minutes every day can encourage a good night’s sleep. Even if you don’t see immediate results, keep doing it. Researchers in a 2013 study tracked 11 women with insomnia and found that exercising one day didn’t necessarily mean that their participants would sleep better that night. However, regular exercise over the course of four months did improve how much they slept and their overall quality of sleep. Regular exercise can also help prevent serious medical conditions such as cardiovascular disease, obesity, and diabetes. Maintain a healthy dietAvoid foods that are high in saturated fat, which may cause heartburn and indigestion. These foods can be hard to digest, particularly when you eat them late at night. This can make it difficult to sleep. Relaxation techniques Progressive muscle relaxation, biofeedback, and breathing exercises are ways to reduce anxiety at bedtime. These strategies help you control your:
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