Insomnia is
a rather common sleeping disorder that is known to affect approximately
one-third of the adult population worldwide. Adequate and sound sleep patterns
help restore your body. It boosts your immune system, strengthens your memory,
reduces stress levels and curbs obesity too. However stress, extreme
temperature fluctuations, medication side-effects, noisy environment and
hormonal changes can trigger this sleep disorder in many individuals.
Some helpful tips:
Ø Bring
your body to a relaxed state before your nap time by taking a warm
Ø Massages
are also known to work the tension out of your muscles and get you to sleep
Ø A
glass of warm milk when consumed 15 minutes before going to bed soothes your
nervous system. Milk is a rich source of calcium which works directly on jagged
nerves, making you feel at ease.
Ø If
you are not a big fan of milk and dairy products then a hot cup of herbal tea
can give similar results.
Ø Listen
to some soft, soothing music that will lull you to sleep. You can easily access
exclusive music CD’s that are designed solely for this purposes.
Ø Drink
1 tablespoon of apple cider vinegar in 8 ounces of water just before bedtime.
Although this home remedy does not have any medical/scientific backing, there
are many who have tried this remedy and found it to be extremely effective.
Ø Avoid
Napping during the day can make it more difficult to sleep at night. If you are
extremely drowsy and feel like you have to take a nap, limit it to 30 minutes
only.
Ø Create
a comfortable and serene ambience in your bedroom. Make sure that the
surrounding is quiet, dark, and cool.
Ø Make
sure that your bed is not too hard nor too soft and that your pillows are in
proper balance.
Ø Cherry
juice can also help you doze off, because it is naturally high in melatonin, a
hormone that helps regulate your body’s sleep-wake cycles
Ø Limit
your caffeine intake as it stimulates your brain and affects your sleep.
Ø If
you are an insomniac, avoid food or beverages that contain caffeine after noon.
Ø Keep
away all gadgets including your smart phones. As per a recent study, the blue
wavelengths produced by smart phones and other gadgets significantly subdues
the production of Melatonin – a hormone that helps you fall asleep .
Ø Meditation
can also help you calm your mind and put aside thoughts from the day which in
turn promotes healthy sleep patterns thereby alleviating sleep disorders
If
you sleep problem persists, it is recommended to
seek professional help. Please visit Wockhardt Hospital and consult our doctors.
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