I don’t sleep well at night. It’s too late to sleep, I go to bedside by side. What is the solution of sleep problems?
Many of us suffer from insomnia. As a result, I keep raising my voice during the day, it is difficult to concentrate on work, my mood is irritable all day long. In this article, I will discuss the treatment of insomnia. There are 13 different causes and their treatment. Which treatment will be applicable to you will be explained at the end.
13 reasons and its solution:
1. Studies have shown that many people have various worries when they go to sleep:
As a result, sleep does not come. There is a way to solve this problem. Which is called ‘worry time’. In Bengali, it means “time of anxiety”. This means having a special time during the day to think about worries.
Suppose you decide to have your “anxious time” every day from 5 pm to 5.30 pm. At this point, you will think about your worries. Then these days were resolved. Going to sleep will not bother you anymore. But if new worries come up while sleeping, tell yourself it’s for tomorrow. No need to worry about it now!
2. Some foods should be avoided. Tea, coffee, soft drinks, and energy drinks:
What is the reason? Because they contain caffeine. What does caffeine do? Doesn’t allow sleep to come, does not allow sleep to be deep. So if you have trouble sleeping, it is better not to eat these. These should not be eaten, especially 6 hours before bedtime. What will you eat then? That is the next suggestion.
3. You can drink hot milk at bedtime. Because milk contains tryptophan. Studies have shown that it helps you sleep better and longer.
4. Another method of treating insomnia patients is taught, which may also benefit you.
That is to relax for 1 hour before going to sleep problems. This is called ‘wind downtime. You are asked to use this time to keep yourself away from the busyness and worries of the day.
The things that are recommended to do in this one hour are reading books, writing diaries, taking a bath with hot water, listening to some melodies that bring peace of mind. Such as reciting scriptures or poems, songs – which are effective for you.
The things that are forbidden to do are watching TV before going to bed, using a computer or mobile phone. Because the bright light on the screen of these devices awakens the brain. As a result, sleep is delayed.
5. For those who have trouble falling asleep even after lying in bed:
A piece of medical advice called ‘stimulus control’ is given. The purpose is for your brain to think about sleep when you see the bedroom and the bed. With the bedroom so that insomnia does not come to mind.
There are several guidelines for this treatment. One of them is not sleeping, not actually lying in bed. If you can’t sleep problems after lying down for 10 to 20 minutes, get out of bed and go to the next room. Do something that takes relaxation until sleep comes. Then sleep will actually just go back to bed.
What can you do in the next room? You can read books and listen to music in the light. However, do not use a mobile phone, because the bright light of the phone can prevent sleep.
6. Stimulus control’ Another guideline for medical advice is to use the bed only for sleep:
Do not do other work in bed. Many of us eat in bed, study, use mobile phones or computers. If I stay at home, I spend a lot of time in bed during the day. These should be avoided if you want to reduce sleep problems.
7. Many insomniacs become anxious after seeing the time on the clock repeatedly:
It has a bad effect on their sleep problems. So they are advised not to look at the clock.
In what ways can this be done? Turn the clock counterclockwise. If there is a clock on the wall, take it down. And keep the phone away and sleep problems. Do not hide the clock to take these measures again! You have to wake up on time in the morning.
The clock is far away but in the morning the alarm will sound and you will hear – sleep with such arrangements. And if someone at home is like waking up, then there is no need to worry so much about alarms.
8. Studies have shown that many people have misconceptions about sleep:
which can lead to anxiety and prevent them from getting a good night’s sleep.
What are those thoughts? For example, I have to sleep problems eight hours a day when eight hours of sleep is not possible for me. He went to sleep again and started worrying that he would not be able to sleep.
Again in the middle of the night, he started thinking that insomnia will never go away and I will have it for the rest of my life. Yours
If such a thought comes to mind, then seize it and explain to yourself in a cold head whether these thoughts have any basis or not.
9. Some people may not sleep well if they play too much before going to sleep problems:
For those who have trouble sleeping at night, it is advisable to have dinner 3-4 hours before going to bed.
10. Smoking should be avoided. Because nicotine is a stimulant:
People who smoke can’t sleep problems easily, wake up frequently, and often have trouble sleeping. If it is not possible to avoid it completely, refrain from smoking for at least 1 hour before going to bed.
11. Another important guideline is to exercise regularly:
Sleep problems is better at night if the body is kept active. However, exercise should be avoided 3 hours before going to bed.
12. To get the body used to sleeping at the same time every day:
It is necessary to sleep problems at a certain time and wake up. For example, if you decide to go to bed at 11 o’clock every night and wake up at 7 o’clock in the morning, your body will get used to getting a good night’s sleep from 11 o’clock to 8 o’clock this night.
Try to keep the time of waking up the same every day. We like to get up a little late on Fridays or holidays. It must be avoided.
13. Treatment of insomnia is to discourages sleep problems during the day:
If you have to sleep during the day, then go to bed before noon, but not more than 40 minutes.
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Which solution applies to you?
By now you must have realized that insomnia is a little different from other diseases. In the case of typhoid or coronavirus, we know for sure that a germ has entered your body. There is no sure cause for insomnia.
It can be the same for everyone. Not all of the 13 reasons I mentioned and their treatment will apply to you. You will only do what is applicable to you.
If these measures do not solve the problem of sleep problems, lack of sleep becomes a regular problem, your daily life is disrupted, there is too much worry about sleep, then seek the help of a doctor. Do not take sleeping pills on your own.
Book: Sleep Solution