How to prevent insomnia: When you wake up feeling tired, restless and with lack of energy, then you could be suffering from temporary insomnia. If you find it difficult to fall asleep or awake too early, wake up frequently during the night and find difficulty in maintaining proper sleep and experience disturbed and restless sleep or a combination of all the above sleeping difficulties, then temporary insomnia could be the cause. The episodes of temporary insomnia maybe a few or recurrent within between periods of normal sleep. People suffering from temporary insomnia experience poor sleep or inadequate or disturbed sleep lasting anywhere from a few nights to a few weeks of poor-quality sleep. Inadequate and disturbed sleep leads to increased episodes of migraines and headaches.
How to prevent insomnia for a healthy life: There are certain things that you can do to improve your sleep and overcome temporary insomnia and optimized the chances of getting better quality sleep throughout the night.
Make your bedroom special
Organised everything properly in the bedroom and keep it tidy. Ensure that proper lighting arrangement is set in place and the bed is cushioned with comfortable mattress and bedding. Prior to entering into the room remain 10 to 15 minutes in the dark and keep the room dark before entering into it. Keep distractions and clutter away from the room. If you focus on these things then you could be able to prevent musculoskeletal problems and sleep disturbances.
Use bedroom only for sleeping
Use bedroom for sleeping and reading only, but not for any other activities such as working on computer, laptop, eating, watching TV and chatting. However, reading at bedtime is good and if you are used to it, then read sober books only.
Recondition your mind
Sleep therapist helps in reconditioning the mind for associating the bed with sleep in people who suffer from insomnia. This therapy is done as a part of the treatment plan for insomnia. For instance, if a person finds sleeping extremely difficult and remain wakeful on bed, then he or she should move instantly to another room to remain associated with the bed and sleep, but not with undue wakefulness. This is one of the strategies of reconditioning the mind; like this there are several such strategies that help associating the mind with sleep.
Set a regular sleep-wake cycle
People who suffer from insomnia often have a disturbed sleep-wake cycle – and therefore, are unable to sleep in time and wake up with refreshing sleep. If you want to have good-quality sleep, then you must establish a regular sleep-wake cycle.
Your body has an internal clock that needs proper tuning, calibration and setting – and to ensure proper setting of this clock you need to set a regular bed time and wake up time and follow the same routine every day. Once you become successful in setting this internal clock, your body will automatically tune to it, which acts according to your schedule. Owing to which you will become sleepy at a particular routine time and wake up at a given time.
Limit Caffeine and Alcohol Intake
Caffeine makes you alert and energetic. Healthy individuals who are not prone to insomnia also should avoid stimulants like caffeine at night before going to bed – and those who are suffering from temporary insomnia must avoid caffeine consumption late in the afternoon and evening. They should also avoid drinking cola drinks and eating chocolates as they contain caffeine. Similarly, alcohol intake and excessive consumption of alcohol before going to bed and during late evening hours can disturb sleep patterns and leads to insomnia. Even cigarette smoking can also worsen insomnia and lead to disturbing sleep.
Read more – How to prevent insomnia naturally