Insomnia: Have you ever tossed and turned throughout the night, hoping for a decent night’s sleep? You are not alone. Many individuals battle with sleep, but before reaching for sleeping drugs, Dr. Priyanka Sehrawat, MD Medicine, DM Neurology (AIIMS Delhi) recommends natural remedies to improve both your physical and mental health. Here’s a guide based on her recommendations:
Expert Tips for Insomnia
Your life might be negatively impacted by insomnia, but there are natural solutions to get better sleep. Dr. Sehrawat offers her professional guidance on how to get rid of insomnia without using medication.
Establish a Consistent Sleep Schedule
Routine is good for your body. Maintaining a regular sleep and wake-up schedule, even on the weekends, can assist in regulating your internal clock. Naturally falling asleep and waking up is made simpler by this constancy.
Create a Soothing Bedtime Routine
Establish a calming sleep pattern before bed to help your body get ready for sleep. Deep breathing exercises, mild stretches and book reading are some ways to let your brain know when it’s time to relax.
Limit Screen Time Before Bed
Your sleep-wake cycle can be disrupted by exposure to the blue light that computers and cellphones emit. Try to put away electronic gadgets at least an hour before you intend to go to bed to minimise this interruption.
Engage in Regular Exercise
Timing is crucial when it comes to the benefits of regular exercise for sleep. Exercise should be completed a few hours before going to bed because it might be stimulating right before and interfere with sleep.
Manage Stress Effectively
Good sleep can be significantly disrupted by stress. To help you relax before going to bed, incorporate stress-reduction strategies like progressive muscle relaxation or meditation into your daily routine.
Be Mindful of Daytime Naps
Even while naps are often rejuvenating, taking long or late naps might disrupt your sleep at night. Try to limit your midday naps to no more than 20 to 30 minutes, and stay clear of taking naps in the late afternoon if necessary.
Avoid Coffee After 6 PM
Because caffeine can linger in your system for hours, it may cause sleep disturbances. Steer clear of coffee and other caffeinated beverages after 6 PM to make sure it doesn’t conflict with your bedtime.
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