Lifestyle habits that help treat insomnia

Stress, anxiety, hunger, and mental pressure are many factors that can interfere with sleep. If the sleep cycle is disturbed, insomnia already goes beyond stress and becomes a vicious cycle that eats away at the mind.

Let’s find out some lifestyle habits that can help treat insomnia with healthy sleep cycles and habits . Everyone has times when they can’t sleep. I toss and turn, trying to get into a comfortable position where I can rest well, but when I wake up in the morning, my body is still tired and sore.

How can I get a good night’s sleep and wake up refreshed in the morning without the help of a sleep aid?

In general, changing your sleep cycle can have a huge impact on your daily life and may prevent you from reaching the recommended REM sleep.

There are many factors that cause sleep disturbance, such as  stress , anxiety, hunger, and psychological pressure. If the sleep cycle is disturbed, insomnia already goes beyond stress and becomes a vicious cycle that eats away at the mind.

After a sleepless night, until the sun rises, your body and mind will not be able to rest at all.

Why is insomnia dangerous?

The body suffers from not getting enough sleep. If you wake up in the middle of the night and can’t get back to sleep, your complex body systems fail due to lack of rest.

The immune system takes the biggest hit when insomnia strikes. Lack of sleep accelerates the formation of tumors and is also associated with pre-diabetes. It also greatly impairs nutritional status and can lead to obesity. It impairs mental and physical development, such as memory and concentration, and also  affects the ability to make decisions and get things done.

Immune system in treating insomnia

When insomnia occurs, the production of the hormone melatonin in the body is greatly reduced. Lack of sleep can cause stress, cardiovascular disease, gastritis, constipation and even depression, which negatively affects health.

Lifestyle habits that help treat insomnia

If you’ve been feeling tired and drained through the day and want to get a really good night’s sleep, there are a few ways to do it. Here are some lifestyle habits that can help treat insomnia.

put your worries down for a while

If you haven’t accomplished your ‘to do’ list for today, if you’re constantly thinking about conflicts with your spouse or bills to pay, you’ll have trouble sleeping. Even if you have worries about housing loans, wedding plans, etc., you can sleep soundly only if you put them down the moment you enter the bedroom door.

If you try to sleep while worrying about problems that can’t be solved right away, the lack of sleep will only increase your mental stress. If you can’t fall asleep due to excessive worry, imagine the following.

Imagine being on the beach at sunset, by a peaceful river, in a forest, or in your favorite place to relax. It is also good for treating insomnia by recording and listening to the sound of a resting place so that you can fall asleep in a more comfortable atmosphere.

stop making plans

If you’re thinking of using the time you wait for sleep to make a plan, you might want to reconsider. Set aside time for your shopping list or imagining your life after marriage.  Like focusing on a problem, making a plan requires mental focus, so it consumes energy as well as sleep.

Guide yourself to a comfortable, stress-free mental world where you can focus on sleep and rest your mind and body.

Walking to Cure Insomnia

take a walk

Take a walk or take a warm bath to help your body relax. If you find yourself drowsy while reading, try this method. However, one thing to remember is that it is easier to fall asleep if you are in the right position for sleeping. If you have a good sleeping posture, you will quickly nod your head even if you are holding a book by your favorite author. It is also good to do repetitive activities for about 30 minutes. Dim the lights and focus on activities that are comfortable and relaxing.

stay away from electronics

Cell phones, TVs, iPads or tablet PCs are distractions that make it difficult to fall asleep and keep you awake.

Studies have shown that the light emitted by electronic products can mislead the brain into thinking that it is still broad daylight. It is a good idea to put away from the vicinity of your bed anything that reminds you of activities related to work or mental stress.

This means turning off your laptop and putting away your video game consoles.

Time to Cure Insomnia

Be careful with your beverage choices

Drinking a cup of tea makes your body more comfortable, and some even say that a cup of coffee before bed is the best way to get a good night’s sleep. However, sugary and caffeinated beverages only exacerbate the problem of insomnia. Tea or coffee is actually a stimulant. It may have a sedative effect at first, but it quickly induces a state of excitement. If you have a favorite drink, it is recommended to enjoy it lightly late at night.

Avoiding obstacles to insomnia treatment

There are a few steps you can take to get rid of anything that gets in the way of your precious sleep each night. If you fall asleep and wake up repeatedly in the middle of the night, you may need to make some changes to your sleep environment to help you stay asleep.

  • Make your bedroom very dark or use a sleeping mask.
  • Keep your bedroom temperature around 21 degrees all year round.
  • Eliminate disturbing electromagnetic fields in your bedroom (from plugged in or charging electronics). 
  • Keep your alarm and cell phone away from your bed.
lights in the treatment of insomnia
  • Use an alarm clock that makes a pleasing sound that isn’t too popping or startling.  
  • The bed is only used for sleeping  and is not used for work or eating.
  • Have a quiet bedroom away from your spouse, children, or pets.
  • Get into the habit of going to bed early and going to bed at the same time.
  • Go to bed at a set time.
  • Create a bedtime routine (brush your teeth, prepare clothes for tomorrow, clean up the laundry, etc.).
  • Avoid drinking water at least two hours before going to bed.
  • To avoid going to the bathroom in the middle of the night, go to the bathroom right before bed.
  • Eat a fruit or protein-rich snack 3 hours before bed.
  • Avoid foods with processed sugar, fat or grains.
  • Soak in warm water or take a bath before bed.
  • Wear socks to stabilize your body temperature.
  • Finish all of your work at least 2 hours before bedtime.
  • Turn off the TV or other electronic devices an hour before bed.
  • Play music that relaxes you or creates a calming environment to fall asleep.
  • Read happy books or self-development books that foster feelings of peace.
  • quit alcohol and coffee

Applying these simple changes as a habit every night will return your sleep cycle to normal, relieve fatigue, and leave you feeling refreshed and ready to start the day.

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