Tips for Better Sleep When You Have Insomnia

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Better Sleep When You Have Insomnia

• Top Tips For Better Sleep When You Have Insomnia

Yuvaap 2022
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INTRODUCTION
Good restful sleep is a must for good health and
a good mind. If you didn't get enough sleep the
night before, you'll feel tired and agitated the
next day. You will feel distracted and
unproductive throughout the day. But what if we
are unable to sleep and spend the night tossing
and turning in bed? If you are someone who has
trouble falling asleep, you may have insomnia.
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Typical insomnia symptoms are

• Trouble falling asleep
• Wake up many times during the night or early
• Feeling tired and drowsy after waking up
• Difficulty in focusing or unproductivity
• Stress, anxiety, irritation
• Daytime lethargy

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Understanding the normal amount of sleep
In general, 7 to 8 hours of restful sleep is
recommended for everyone. Although everyone is
different. Some people sleep only 3 to 4 hours,
yet feel rested and function well. As people tend
to age, it is normal to get less sleep. The
length of sleep is not important what matters is
how much sleep you get, it should be good and
restful so that you feel energized when you wake
up.
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Insomnia Causes
The most likely cause of insomnia is stress,
physical pain, any kind of illness, traumatic
events, or changes in sleeping habits. Although
following certain habits can help you sleep
deeply.
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Here are the top 7 tips to beat Insomnia
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Create an ideal room for sleep
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Your bedroom should be a calm and cozy place to
relax. That's why it's important to create the
right environment so you can sleep better.
Ideally, your room should be quiet, dark, and
cool for a good night's sleep. Bright light
disrupts your circadian rhythm. It also disrupts
the production of melatonin hormones that help
you relax and sleep. Keep away from all gadgets
so they don't disturb your sleep with
notifications. You can also use white noise to
promote deep sleep.
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Take a warm shower
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A relaxing warm shower is a great way to relax
and generally helps to improve the quality of
sleep. A bath before bed not only relaxes your
mind and body but also lowers your blood pressure
and heart rate. The heat tends to relax your
tight and sore muscles, which is the perfect way
to end a hectic day.
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Set your bedtime routine
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Going to bed and getting up at the same time
every day helps set your body's internal clock to
know when to sleep. Being consistent with your
sleep patterns can help improve your sleep
quality in the long run. After a few days of
waking up at the same time, you won't even need
an alarm clock to wake you up
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Eat an early dinner
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Eating dinner late at night can negatively affect
sleep quality because it also disrupts the
production of the sleep-inducing hormone. It is
recommended to eat dinner 3 to 4 hours before
going to bed so that it can be easily digested.
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Choose your bedding and sleeping position
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Comfortable bedding and pillows are a must when
it comes to a good night's sleep. The fetal
position is considered the best position for
sleeping, choose a pillow that easily supports
your neck, shoulder, and head. If you sleep on
your back, you should use a thin pillow to avoid
stress on your neck.
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Clear your mind/listen to calming music
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Most people have a nighttime routine that helps
them relax. It can be anything from reading a
book, meditating, visualizing, and deep
breathing. You might even start by reading a book
and notice that your stress levels have dropped
and you've fallen into a deep sleep.
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Practice Gratitude
07
Practicing gratitude is the best way to end the
day. Get a gratitude journal and write down your
blessings. This helps reduce the risk of anxiety
and depression. It puts you in a blissful state
of mind that's perfect for bed.
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CONCLUSION
Those who suffer from insomnia find it difficult
to enjoy the luxury of sound sleep. But if you
invest in your worries and self-care, you can buy
enough sleep for a good night and a fresh
morning, with the techniques discussed above.
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SOURCE Tips To Beat Insomnia
Yuvaap 2022