Healthy habits to prevent insomnia

  • Jan 12 , 2017

Insomnia or sleeplessness may have impacted almost every person at some point of time or the other. It is caused by a number of factors, most popular among which are unhealthy habits and stress. Simple lifestyle changes are actually adequate to restore normal sleep.

Habits that eliminate insomnia are as follows:

  • Limit consumption of nicotine and caffeine- Caffeinated, alcoholic and smoking are likely to interfere with sleep due to the substances present within them. In case the above are absolutely essential for you, avoid them at least 4 hours before bedtime.
  • Be active during the day- Do a lot of work and keep yourself occupied throughout the day, whether at home or outside. Rigorous exercises must be avoided at night, as they tend to trigger the stress response system of the body, making you more alert instead. However, breathing exercises can help to calm the body.
  • Do not watch TV or use the phone while sleeping - If the TV remains switched on in front of you, blue light eliminated from it, as well as from mobile devices increase melatonin in the body, which stimulate the mind and keep it awake. These days, many individuals have the habit of taking the phone to their beds and sending messages or calling in the night. The more you keep it with you, the more are the chances of it affecting your sleep.

    Photo Courtesy: Reader's Digest
     
  • Follow a regular routine- Stick to a regular time everyday for sleeping, waking up and doing other things. This helps to keep the biological clock under check. In case of chronic insomnia, make sure you consult a doctor, as this could be a pre-existing health condition.
  • Eating properly will help you sleep well- Balanced meals throughout the day are quite helpful for preventing sleeplessness, among which breakfast can be the heaviest. Food digestion requires energy, and in case you eat heavy in the night, your body will have to work hard to digest the same, instead of sleeping. One must also stay away from fatty foods in the night. They cause reflux which is likely to keep you awake for a long time, despite eating to your stomach’s contentment.
  • Try some yoga- Gentle yoga prior to sleep can be extremely helpful in relaxing the mind and body. Most of these poses can be done in bed as well:
  • Reclining twist- Hug the right knee to your chest while lying flat on the bed. Twist the leg across your body to the left while turning the head to your right. Do the same with the other leg.
  • Short meditation- Sit in a cross-legged position on the bed and lean a little on your pillows. Rest the hands on your thighs and stretch the arms in front on the bed. Rest hands on thighs, close eyes and just keep breathing for a few minutes.