Insomnia and its possible prevention
The best defense for insomnia may be preventing sleeplessness from occurring in the first place. Performing mentally or physically stressful tasks or in taking harmful stimuli during evening hours can significantly impact your quality of sleep later. There is no better time to ward-off insomnia-inducing bad habits than in the minutes and hours before bedtime. Insomnia can be reduced by following some of these simple rules during the evening hours.
Keep insomnia away with this practices
Avoid caffeinated beverages
During periods of sleeplessness, insomniacs should refrain from drinking caffeinated beverages as much as possible, especially during the last half of the day or evening. Caffeine is a drug, and its side effects make a person feel jittery & nervous, like this contributing to sleeplessness- even many hours after its usage. Caffeine just feeds into the endless cycle of trying to sleep/trying to stay awake.
Avoid eating too soon before bedtime
Try to eat your last meal (or snack) at least 2 hours before bed, and avoid overeating. Eating too soon before bedtime may induce a state of temporary drowsiness, but soon after that may be followed by abnormal digestion, rapid heartbeat, acid reflux, or make you feel just plain miserable as you toss and turn in bed for hours.
Participate in relaxing activities
Improve your sleep chances by engaging in a relaxing activity before bedtime such as a taking a warm bath or long hot shower, lying in a hot tub, going in a sauna, or reading a book. For better results, combine these experiences by listening to some quiet music and lighting some candles or incense.
Pay attention to your climate
Finally, pay attention to your room environment. Is it too cold or too warm? Often, without realizing it, insomnia may be a result of uncomfortable room temperatures. If reasons are restricting you from heating the entire home (such as if you’re renting a room), invest in a quiet fan or space heater. It may take some time before your room heats or cools to your desired temperature, so make any necessary changes at least a few hours before bedtime.
Fulfill your duties early
Take care of any significant business or functions early, at least 3 hours before time for bed comes. If you have bills to pay, significant obligations to fulfill, duties to run, or important calls to make, try to do this late afternoon or early evening before dinner. This may help prevent repetitive stressful thoughts as you try to fall asleep.
With a little discipline and common sense, insomnia can be avoided. Rather than opting for sugared or caffeinated soda, coffee, or excessive alcohol, get into the habit of drinking refined or spring water, berry juices or milk. Don’t super-size your dinner or have it too late, and keep any late night snack small. Finally, be sure to keep stress low, relaxation high, and your room/house climate comfortable.