Goodnight Insomnia Try these 6 steps if you have problems sleeping

The average person has experienced a bout of insomnia at some point, but for others its a more familiar concept with acute insomniacs not being able to sleep for months on end.

  • Published:
play (Suny Downstate Medical Centre)
24/7 Live - Subscribe to the Pulse Newsletter!

It's 2am in the morning, and inspite of the hectic day that one has had, sleep is completely out of grasp, as it has been for the last few weeks.

The average person has experienced a bout of insomnia at some point, but for others its a more familiar concept with acute insomniacs not being able to sleep for months on end.

If this is a familiar scenario, then you're on the right page as science is offering a solution to this rather obnoxious condition.

According to the National Institute of Neurological Disorders and Stroke (NINDS), short-term insomnia can result from stress, depression, diet, or jet lag and often times, the solution lies with a few life-style changes.

Here are 6 things you should try if you have trouble sleeping:

  1. Set a schedule: According to the National Sleep Foundation, it's advisable to maintain a regular bedtime routine, so go to bed and rise at the same time everyday including weekends. Also avoid staying in bed for more time in bed than you need.

  2. Don't eat late: It's also advisable to eat balanced meals throughout the day, making breakfast your biggest meal. However, its not advisable to heavy late at night as digesting food requires energy, so if you eat a heavy meal late at night, your body will be hard at work digesting when it should be sleeping. Also steer clearly of greasy or fatty foods before bed which could cause a stomach upset in the middle of the night, disrupting a potential sleep moment.

  3. Say goodbye to caffeine: Caffeine can stay in the system for up to 7 hours, so if you have trouble sleeping, steer clear from around noon, also alcohol could fragment sleep so steer clear of it close to bedtime.

  4. Lose the gadgets: Light emitting devices stimulate and engage the mind which you really don't want to be doing before you sleep, so leave them out the bed.

  5. Exercise: Experts suggest finding the time of day that exercise makes your body most happy, and stick with it, while another study shows that having a regular exercise schedule helped insomniacs feel less depressed and more energized throughout the day.

  6. Take a shower before sleeping: When your body temperature drops, you start to produce more melatonin (a hormone which helps control the sleep and wake cycle), so keep your bedroom temperature cool. Also, taking a hot shower or bath right before bed helps, since the quick drop of temperature after you get out makes you feel sleepy.

Do you ever witness news or have a story that should be featured on Pulse Nigeria?
Submit your stories, pictures and videos to us now via WhatsApp: +2349055172167, Social Media @pulsenigeria247: #PulseEyewitness & DM or Email: eyewitness@pulse.ng. More information here.