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Tips to fall asleep easier for long-term insomniacs

When a person is unable to fall asleep or is unable to remain asleep for a while, then there are high chances that he or she might be suffering from insomnia. People with insomnia often complain of low energy levels, fatigue, unable to concentrate on their work, rapid mood swings, deterioration in performances in school or at work. Insomnia is of two types –one is acute and the other is chronic. When a person suffers from acute insomnia it lasts for a short period of time. However, chronic insomnia can last for as long as of 3 months. In this article, we will discuss some of the tips that can be very helpful in treating chronic insomnia.

  1. Begin by avoiding any sleep-disrupting stimulants: If you are an insomniac already, you should restrict the consumption of caffeine or nicotine. As these stimulants not only cause the problem in initiating sleeping tendency but also are responsible for disruptive sleep. Also, the consumption of alcohol may act as a sedative in the first few hours but keeps you awake for the rest of the night.
  2. Wake up every day at the same time: Many people tend to oversleep during the weekends, especially when they are unable to get their sleeping time adjusted during the entire week. However, if you are a patient of insomnia you should avoid this habit. Try and wake up every day at the same time to train your body to maintain a consistent sleeping pattern.
  3. Perform physical activities daily: It is very important to remain active or exercising regularly to improve the quality and duration of sleep. But, do not exercise immediately before going to bed this has a stimulant effect on your body and doesn’t allow you to sleep. It is suggested that you perform some physical activities three hours prior to going to bed. This will help you retire soundly and have a good night’s sleep.
  4. Do not eat or drink right before going to bed: If you eat or drink anything immediately before going to bed, your digestive system remains active and thereby refraining you from falling asleep. If you have any health issues related to digestive system like –heartburn or gastroesophageal reflux, you should consider this point even more carefully. Also, intake of excessive fluid before bed can get your bladder full which will ultimately disturb your sleep.

 

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