UpdatedTrends.com: A lot of people find it tough to sleep properly at night and in a majority of the cases, restless nights are related to your day time activities. If an adult suffers from this problem for at least three nights in a week, then there are chances that the individual is suffering from clinical insomnia, which in simple terms is called as unable to fall asleep. Here are a few ways by which such problems can be tackled and you can hopefully sleep like a baby!
1. Breathing exercises – Make it a habit to practice breathing exercises. Count 1 while breathing in and count 2 while breathing out and be aware of your breathing pattern. Repeat this as much as you can till you fall asleep. The other way would be to meditate and in some cases, Yoga helps with restlessness. In many cases, praying about things that are worrying you could help you be at ease.
2. Avoid caffeine – Even during the day try to avoid caffeine as far as possible – especially if you struggle to sleep at night. You might be exhausted from a sleepless night, but it will only increase the symptoms of restlessness.
3. Regular sleeping habits – Make a strict schedule when it comes to you getting some shut-eye. Go to bed and wake up in the morning at the same time everyday and do not try to alter your sleeping habits even on weekends. It’s a small price for a good night’s rest.
4. Supplements – In order to avoid restlessness during sleep one can try taking supplements in the form of herbs, valerian root and the hormone melatonin. Melatonin is a compound which is found in the human brain which helps in regulating the sleep habits. It also helps in normalizing the sleep cycles leading to restful sleep.
5. Work and Food – Stop all work atleast 1 hour before sleeping because too much exposure to computers, smartphones and working with numbers tends to rob you of much-needed sleep. Also make sure that you keep a gap of atleast 2 hours between dinner and sleep so that digestion does not come in the way of your sleep hours.
If all does not work, then make sure you check up with your family doctor.
