4 Ways To Reduce Insomnia

(A Thorough Guide):

Apart from eating healthy and regular exercise, good sleep is also as crucial as other activities. In fact, according to The National Sleep Foundation, it is recommended for young adults to have at least 7 to 9 hours of sleep a day.

However, some people struggle to fall asleep during the night and just keep looking at the clock anxiously. Others may have a non-restorative sleep or both.

This disorder is generally known as Insomnia which is the most prevalent sleep disorder that affects almost 10% of the adult population worldwide. A study done on university students showed that Insomnia prevailed in around 18.5% of students which is 7.4% higher than the general population.

Are you an insomniac? What are the symptoms?:

Short-term or Acute insomnia, caused by stress or anxiety issues, is commonly experienced by many people that can last for days or even a month. A research done by the University of Pennsylvania School of Medicine shows almost 25% of Americans experience acute insomnia each year, although 75% recover without developing a sleep disorder.

However, despite having a good environment to sleep and the time allotted for it, if this condition lasts for more than a month and you keep tossing and turning all night or wake up too frequently at midnight, chances of you having long-term or chronic insomnia are high. Other symptoms might include:

• Daytime fatigue and sleepiness.
• Inability to concentrate at school, work, or other activities.
• Irritable mood, anxiety, or depression issues.

Rough estimates show that around 10%-30% of the adult population suffers from chronic insomnia and reported lower performance issues

Effective tips to help you sleep well:

Well besides consulting a doctor, some behavioral and lifestyle changes may help you to get a restful night

1. Keep a regular sleeping schedule:
   A consistent bedtime and wake time 7 days a week can improve your sleep. Wrap up all tasks before an hour and avoid using electronic devices that emit blue light. Make sure your mattress is comfortable enough and the temperature is optimal for sleeping.
2. Relaxation Techniques:
   Sit in a quiet room, make yourself comfortable, put on soft music, and slowly breathe in and out. Put out of sight all the clocks so you don’t have to worry about what time it is.
3. Napping too long during the day:
   Taking a nap during the day for 20 minutes is proven to boost alertness, performance, and mood. Napping too long may disrupt your sleep at night. A dark, cold room would be a good place to take a nap.
4. Create a bedtime ritual:
   Making a bedtime ritual may help you sleep better. Try avoiding caffeine and alcoholic drinks after 5 pm. Avoid overeating before sleep you would be uneasy in bed. Don’t over hydrate yourself before bed so you don’t have to go bathroom frequently. Don’t use your bed for other recreational activities such as playing games, doing work, etc.