It is important to use several kinds of strategies that promote relaxation, provide the perfect sleeping environment and manage sleep-wake cycles in order to improve the quality of your sleep and fight insomnia. In this article, we discuss some tips to fight insomnia.
Do Pranayam
When you can’t sleep, especially if you’re stressed or anxious, Pranayam can help. Hold your breath for seven seconds before exhaling gently for eight seconds. Repeat this pranayama three to four times.
Eat light dinner
Eat a light meal at least three hours before bedtime. Foods high in sugar, processed carbs, fat and caffeine should be avoided before bedtime. Eating milk or bananas before sleeping could assist you in falling asleep faster since it contains tryptophan, which is known to induce sleep.
Limit alcohol intake before bed
Stay away from drinking right before bed since it might cause fragmented sleep and disturb sleep patterns. Alcohol can cause sleep cycles to be disturbed, which can result in poor sleep quality.
Screen time
It is best to avoid any kind of screen usage at least one hour before your regular bedtime. The blue light from these displays reduces the production of melatonin in the body. If possible, turn your phone to silent mode and set it away an hour before bedtime.
