Many people suffer from insomnia. According to statistics, about 50% of the population suffer from temporary insomnia. Chronic insomnia is also widespread at 10%. Our body and mind regularly need sufficient sleep to function optimally.
Apart from the fact that lack of sleep is perceived as disturbing for the person concerned, it even has health consequences. The performance can decrease up to 70%.
In this blog article you will get to know 5 tips to beat your insomnia immediately.
Enough Exercise
Movement is also very important for the sleep rhythm. Try to exercise in the morning and at noon, so that your body is exposed to a higher load. This ensures that you will feel physically tired in the evening, which makes it easier to fall asleep.
Make sure, however, that you do not train too late, otherwise you could have exactly the opposite effect. Your body needs some time to process the strain and return to normal.
You can also exercise constructively by doing relaxation exercises. Many meditative sports such as Qi Gong, Yoga and Pilates can work wonders. Also, make sure you do your exercise in nature, lots of fresh air will give you a clear thought, which is very useful for falling asleep.
Build up a routine
Some don’t know a routine at all, some have a routine for the morning and maybe soon you will have a routine for the evening. An evening routine is very essential to give your body a habit in time to which it can adjust.
In this way your body will shut down on its own after a certain time to help you fall asleep. Your psyche will also benefit from this, as you can say goodbye to your thoughts as soon as you start your evening routine.
This is because you have already conditioned this habit of the evening routine and therefore do not need to think any more. A clear evening results in clear thoughts that come out in clear actions that bring you straight to bed.
Build up your environment
Your bedroom should be a quiet place for you to rest and sleep. Therefore, pay special attention to the temperature, lighting and volume in your bedroom. Insomnia can occur when our consciousness cannot switch off.
This can happen because of the above mentioned disturbing factors. Also keep your mobile phone far away from your bed so that you don’t think about answering or receiving messages.
Also make sure that there is a pleasant darkness so that melatonin can be expelled. You may even have a CD player in your bedroom and listen to relaxation music regularly. This can also make the atmosphere in your bedroom a bit more cosy.
Learn to do without
Coffee can be nice to wake you up in the morning. But the caffeine in coffee can also prevent you from falling asleep and even override the deep sleep phases. If you really need your coffee in the morning, it already controls you.
Try drinking tea or warm milk instead of coffee
You should continue to avoid cigarettes, because nicotine is also a stimulant. Statistically speaking, smokers take longer to fall asleep and wake up more often. They also sleep more easily and sometimes suffer from insomnia.
Also, avoid eating just before going to bed, your stomach needs energy to process the food. Alcohol may also make you fall asleep faster, but it interferes with your sleep phases, which are important for your regeneration and health.
Avoid these disturbing factors and rather build up constructive habits, such as an evening routine (see above).
Get to know your worries
Insomnia often results from psychological problems that we carry around with us. We cannot switch off in the evening because we are not able to forget these worries or fears. Chronic stress can also be part of the reason why we cannot relax.
Instead of hoping for sleep, you should rather become aware of the problems that are currently bothering you. You may find a quick solution for the cure for insomnia and you can resolve your worries. By relaxing, you will certainly fall asleep more quickly and have more pleasant dreams.
Insomnia is very common with depression. This is due to the phenomenon described above that a thoughtlessness cannot occur because there are too many worries and problems.
