Written By Aquib Nawab, BBA
Medically Reviewed By Dr. Sandeep Madaan, MD (Ayurveda)
What is Insomnia?
Insomnia is a sleep disorder characterized by difficulty falling or staying asleep, leading to fatigue, mood disturbances, and impaired performance.
Video from Canva
The Importance of Sleep
Sleep is essential for physical, mental, and emotional health, and quality sleep is crucial for optimal functioning and well-being.
Photo by Shvets production from Pexels
Benefits of a Regular Sleep Routine
Establishing a regular sleep routine can improve sleep quality, increase sleep efficiency, reduce insomnia symptoms, and enhance overall health.
Photo by Artem Podrez from Pexels
Tips for a Better Sleep Routine
Stick to a consistent sleep schedule, avoid caffeine and alcohol, create a relaxing sleep environment, and limit screen time before bed.
Photo by Ketut Subiyanto from Pexels
Try relaxation techniques such as deep breathing, progressive muscle relaxation, or meditation to calm your mind and body and prepare for sleep.
Photo by Anton Shuvalov from Unsplash
Cognitive Behavioral Therapy
Cognitive-behavioral therapy for insomnia (CBT-I) is an effective treatment that can help improve sleep habits, thoughts, and behaviors.
Photo by Taisiia Stupak from Unsplash
Exposure to bright light in the morning and avoiding blue light exposure in the evening can help regulate the circadian rhythm and improve sleep quality.
Photo from Pixabay
Exercise and Activity
Regular exercise and physical activity can promote better sleep quality, reduce stress, and improve overall health and well-being.
Photo by Aan Nizal from Unsplash
Practicing good sleep hygiene habits such as keeping the bedroom cool, quiet, and dark can help create a comfortable sleep environment.
Photo by Maria Orlova from Pexels
Some natural supplements like melatonin or chamomile tea can help improve sleep quality, but it is always best to consult with your doctor first.
Photo by Karolina Grabowska from Pexels
Eating a healthy and balanced diet, avoiding heavy meals before bedtime, and limiting caffeine and sugar intake can also help improve sleep quality.
Photo by Polina Tankilevitch from Pexels
Developing coping strategies for stress and anxiety can help reduce their impact on sleep, such as journaling, talking to a therapist, or practicing mindfulness.
Photo by Mikael Blomkvist from Pexels
Seeking Professional Help
If your insomnia persists or worsens, seek professional help from a sleep specialist or a doctor to determine the underlying causes and appropriate treatments.
Photo by Mart production from Pexels