Top 9 Tips to Manage Insomnia

by Oluwatobi Tedunjaiye

Insomnia is a sleeping disorder that is characterised by symptoms of unrest and the inability to sleep.

This is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. This also included feeling tired when you wake up at times.

If not paid attention to, Insomnia will meddle with you health, work performance energy level and your overall quality of life.

Although the amount of sleep needed varies from person to person, most adults need at least seven hours of sleep a night.

Nevertheless, many people experience short-term insomnia. This common sleep disorder can make it difficult to fall asleep and stay asleep until it’s time to wake up.

Mainly, there are three types of insomnia, and they are; Acute insomnia which is commonly referred to as adjustment insomnia, this lasts up to one month and it resolves when the stressor is no longer present is adapted to; Transient insomnia, this lasts for less than a week and; Chronic insomnia lasts more than one month.

Stress is known to be the most common trigger of this condition. Other causes include, Mental health issues like depression and anxiety, frequent consumption of caffeine, tobacco and alcohol, medications for colds, allergies, depression, high blood pressure, and asthma among others.

Poor sleep habits, travel or work schedule, eating too late in the evening are also known causes of insomnia.

The most common symptom of insomnia is the inability to sleep either during the day or at night. Howbeit, other symptoms include; fatigue, grumpiness

Problems with concentration or memory insomnia, waking up during the night, not feeling well-rested

Irritability, depression or anxiety, difficulty paying attention. Etc.

The condition should be attended to if any of the above mentioned symptoms are noticed.

While activities that trigger insomnia should be avoided, it is not uncommon as a lot of individuals suffer from acute insomnia induced by stress.

Therefore, the following can observed as a measure against insomnia

Maintain sleep routine: wake up at the same time each day. if you suffer from insomnia you should get up at the same time every day in order to train your body to wake at a consistent time.

Avoid frequent naps: Napping can affect the quality of nighttime sleep. Therefore, it is important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime.

Limit or do away with frequent intake of alcohol and stimulants like nicotine and caffeine.

Engage in regular exercise: However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided. Try to finish exercising at least three hours before you plan to retire for the night.

Avoid heavy meals at night / late night food.

Do not eat or drink right before going to bed.

Sleep in a comfortable environment.

If you can’t fall asleep and aren’t drowsy, get up and do something calming, like reading until you feel sleepy.

If you tend to lie awake and worry about things, make a to-do list before you go to bed. This may help you put your concerns aside for the night.


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