How can I stop my Insomnia?

Lack of sleep (Insomnia) is a common condition nowadays and there are many causes for sleep disorders because of which you feel tired all day. There is weakness and feeling of lethargy due to which you can’t concentrate on your work. Our mind does not get as much rest as it needs. So, How can I stop my Insomnia?

So firstly, you need to try and understand the reason for not being able to sleep (Insomnia). Some of the possible reasons could be, as mentioned here.

– Mental stress

– Physical and mental exertion

– Excessive intake of tea, coffee, alcoholism, smoking, tobacco etc. which are

mental stimulation-enhancing substances

– Fear, anger, sense of vengeance, fear, non-fulfilment of aspiration, anxiety

and self-guilt

– Mosquito and bedbug bites also cause sleep failure

– Eating more than required. Cough, constipation, body aches, indigestion etc.

can disturb your sleep.

– Using wrong bedding or pillow

– Sedentary Lifestyle

Good news is that you can fix your body and the problem of Insomnia by doing a good amount of exercising and yoga daily. Apart from that, you should focus on eating the right foods and at the right time.

Below are some of the fruits and vegetables which you can include in your diet.

Use fibre-rich substances such as bran-rich flour bread, oatmeal, pulses, bananas, mangoes, guava, grapes, figs, dates, spinach, carrots, cabbage, potatoes, pumpkin and beetroot. These are easily absorbed and do not cause constipation problems in your body.

Drinking milk before bedtime also can result in good sleep as milk contains substances that control sleep.

Insomnia – What to do if you don’t sleep

How can I stop my Insomnia?

If you don’t sleep, you can adopt some simple remedies below.

Listen to your favourite music before bedtime, read interesting books or take some time to say a prayer. This will calm your mind and you can have good sleep.

Having intercourse before bedtime leads to quick and deep sleep.

Eat 2-3 hours before bedtime. So that your food is digested well before you sleep and your stomach is relaxed. As mentioned above, you should not sleep immediately after eating.

Urinate before bedtime so that you don’t have to wake up to urinate later.

Wash your feet with warm water in the night before going to bed. So that you will feel good and you will also get good sleep.

Instead of lying on the back, make a habit of sleeping on your left side. This put the liver in the right position, causing you not to have any stomach problems. It helps in digestion and may also reduce heartburn.

Go for a stroll in the evening. If possible, exercise so that your body will get a little tired and you will get a good sleep.

Ensure that the bed where you sleep is comfortable and the room is quiet, clean and airy, so that your mind as well as your body is relaxed and you can get good sleep.

Apart from all these measures, you have to take care of your diet and continue to do yoga every day.

Insomnia – What not to do

Do not eat dinner with excessive fat and try to consume light food and in less quantity. Because if you eat food that has a high amount of fat and if you have consumed more food, it needs a lot of energy to digest and your stomach is overworked which makes you feel uncomfortable and you won’t sleep until your body is in a comfortable state.

Do not consume tobacco, pan masala, wine, tea, coffee before bedtime as they contain some substances that do not allow us to sleep, for example, tea and coffee contain caffeine which is a stimulant and can have a disruptive effect on your sleep.4

Avoid excess intake of meat or chilli and spices in food. Eating such food has a great impact on your body. They raise your body temperature and make you restless due to capsaicin, an active ingredient in chilli peppers.

Don’t use TV or mobile till at least one hour before bedtime.

Avoid using sleeping pills or medicines as they usually have a negative effect on your body. Consulting your doctor before taking any kind of medicine is recommended.

Do not change the place of sleep frequently.

Do not be negative about your Insomnia. Irregular sleep can contribute to weight gain too. If small things have not been dealt with, they can get bigger.

So, take good care of yourself and get a good night’s sleep.

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