Sleep disorders have been a very frequent occurrence in people for various reasons, such as injuries, stress from jobs, relationships, etc. These sleeping disorders could be short-term or long-term and could have negative effects on the lifestyles of the affected individuals. One such commonly experienced disorder is insomnia.
Insomnia is a commonly occurring sleeping disorder in people that includes various sleeping issues and is not limited to the inability to sleep. Insomnia includes problems falling asleep; waking up multiple times at night; waking up too early and not being able to go back to sleep; still feeling fatigued and tired after sleeping.
Symptoms of Insomnia
Insomnia can be short-term (acute) or long-term (chronic) and can have negative effects on the lives of people who experience it, influencing their health, amongst other areas. Some symptoms that could indicate that you may have insomnia include:
- Problems falling asleep at night
- Waking up multiple times at night
- Not being able to fall asleep after waking up too early
- Feeling tired after sleeping at night
- Tiredness or drowsiness during the day
- Anxiety or depression
- Lack of concentration
- Memory problems
- High risks of accidents
How to treat Insomnia without Medication?
There are different methods that have been used to treat insomnia in people, like therapy, sleeping pills, etc. Sleeping pills like zopiclone are usually used in the short-term or sometimes aren’t used at all, depending on the root cause of the insomnia. You can buy Zopiclone online and have it delivered to you. However, in some cases, all it would take is the development of proper sleep hygiene to treat insomnia.
What Is Sleep Hygiene?
Sleep hygiene, basically, is those lifestyle choices and habits you have or develop that make it easier for you to fall and stay asleep for longer periods at night without frequently waking up. Having good sleep hygiene is paramount to getting good quality sleep. Here are some tips to help you out.
- Create a regular sleep schedule and stick to it. Develop a bedtime routine and stick to it. Doing so will ensure your body gets into sleep mode easily as it will recognize the pattern.
- Get at least 30 minutes’ worth of exercise a couple of days each week. Avoid doing strenuous exercises in the evenings or before going to bed. Instead, do exercises like yoga, as it can help relax and calm you.
- Warm showers or baths before bed can have a calming effect on the body and help you fall asleep easily.
- Natural light exposure during the day is important, so go outside and get some. It will help establish clearer patterns of day and night that your body can follow.
- Ensure that your bed or sleeping space is associated with relaxing and sleeping. The bed and pillows should be comfortable, the room at an adjusted temperature that suits you, and lights that fit the mood and say it’s time to sleep. Let your sleep space be limited to sleep and sex and not work or TV watching so your body can relax in that space.
- Don’t eat heavy meals or take things that contain caffeine, have too much alcohol, or take certain medications before bedtime.
- Turn off the TV, phone, or laptop at least an hour before bedtime, as using these appliances keeps the brain active and alert, making falling asleep difficult.
Carefully Following these tips should help in treating not so extreme insomnia. In extreme cases, you can consult your doctor and find out about cognitive behavioral therapy and how you can get it to treat your insomnia.