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Chronic insomnia refers to a condition when you stay up late at night because you cannot fall asleep. The patients who have this problem often report getting up in the middle of the night or waking up too early in the morning. The condition is not ideal as not resting for a long time can leave you exhausted and affect your productivity. The main reason for insomniaare stress, neurological problems, depression, physical illness, and mental health disorders. For assisting people living with insomnia, here are some ways to rest well at night. Have a look!

Tips to reset sleep cycle if you have a sleep problem


Getting physical activity during the day helps treat insomnia. It is so because working out is good for your overall health and helps in improving your sleep quality. It assists in releasing endorphins that make you feel energised and awake. Thus, including a bit of workout every day is recommended. However, when doing so, you must remember that exercising within two hours of bedtime is not ideal as it can have the exact opposite effect.

. Sleep Hygiene:

If you have insomnia, one of the most effective solutions is to fix your sleep hygiene. It means that you should make efforts to stick to a regular sleep schedule. Setting up a consistent wake-up and rest time is a must. Besides, it would help if you also practised habits like not using your phone inside your bedroom or avoiding alcohol around bedtime. Also, the small naps you take during the day should be avoided, as resting in the daytime can cause disruptions to your sleep-wake cycle.

  • Nutrition: 

To improve your sleep quality, paying attention to what you eat or drink is vital. Eating a nutritious diet can keep you healthy and recharged, but heavy diets must be avoided around bedtime. Also, when you are done with your day and ready to fall asleep, you should keep from drinking alcohol or coffee. It is so because consuming caffeine is bad for sleep. Instead, it would help if you tried to drink warm milk or chamomile tea before bedtime. They have a calming effect that makes it easy to fall asleep.

  • Relaxation:

If you have been finding it hard to fall asleep for some days, you should try practising relaxation techniques. You should make your bedroom comfortable, dim the lights, lower the temperature, and control the noise. If you have sleep aids like a white noise machine or earplugs, using them might also prove helpful. Besides, it would help if you hid your alarm clock so you don’t feel tempted to look at it and feel anxious about not being able to fall asleep.

Should I see a doctor to treat sleep apnea?

If you have tried all the sleep apnea remedies, but none is working, it might be time to see a doctor. Your healthcare expert will conduct an exam and ask you questions about your sleep habits. Then, he may suggest treatments for insomnia, like a sleep aid or behavioural therapy to help you get better.

So, these are a few techniques that people dealing with sleep troubles should try to improve their rest quality.

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