How to deal with insomnia?

How to deal with insomnia? 20% of the world population are sleep deprived and up to 50% of the population suffers from insomnia. So ever wonder how to deal with insomnia? Some insomnia cases can be cured by changing sleeping habits.

Exercise helps with insomnia

One of the most effective way is by exercising. According to a study people who get 60 minutes of exercise 5 days a week, have more normal sleep than those who do not exercise. Working out late can also effect sleep as it can reduce the chances of sleep. Exercising late will cause increase blood flow to the brain.

No phone to deal with insomnia

Also it is advised not to use electronic device such as phone in bed as it will shift body’s circadian rhythm. The body’s sleep wake up circle is controlled by a hormone called melatonin. Body release more melatonin in dark making you sleep. Most electronic devices release blue light disrupting brains melatonin production and making you more alert.

No caffeine

Furthermore, caffeine should also be avoided in afternoon if you have difficulty sleeping. 400 mg of caffeine taken 6 hours before bedtime can significantly disrupt sleep. More over sleeping and waking up timely helps, try to wake up same time everyday even during weekends. This will keep your biological clock in rhythm.

No late meals

Another habit which help is avoiding eating large meals closer to bedtime. Hence the process of digestion can keep one awake. Eat 2 or 3 hours earlier before bedtime as the last meal of the day. Stress and Anxiety can cause insomnia too. Analise and try to work on the stress which others sleep is the obvious and most effective way.

No alcohol

Excessive amount of alcohol can also cause insomnia. it may seem to induce sleep initially however it disrupts deeper stages of sleep disturbing body’s rest.

CBT

Cognitive behavior therapy can help chronic insomnia. The therapy help one to relax and control breathing and get you to the mood to sleep. According to a study, one session of cognitive behavior therapy with good sleep hygiene cured half of acute insomnia patients.

Prescription sleeping pills can provide temporary relief. However they are not a cure for insomnia and if not used carefully they are worse in the long run.