Advance Meditation Techniques For Busy People

Better Sleep
When You Have
Insomnia
Top Tips For Better Sleep When You Have Insomnia
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INTRODUCTION
Good restful sleep is a must for good health and a good mind. If you didn't
get enough sleep the night before, you'll feel tired and agitated the next
day. You will feel distracted and unproductive throughout the day. But what
if we are unable to sleep and spend the night tossing and turning in bed? If
you are someone who has trouble falling asleep, you may have insomnia.
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Typical insomnia symptoms are:
• Trouble falling asleep
• Wake up many times during the night or early
• Feeling tired and drowsy after waking up
• Difficulty in focusing or unproductivity
• Stress, anxiety, irritation
• Daytime lethargy
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Understanding the normal
amount of sleep
In general, 7 to 8 hours of restful sleep is
recommended for everyone. Although
everyone is different. Some people sleep only
3 to 4 hours, yet feel rested and function well.
As people tend to age, it is normal to get less
sleep. The length of sleep is not important;
what matters is how much sleep you get, it
should be good and restful so that you feel
energized when you wake up.
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Insomnia Causes
The most likely cause of
insomnia is stress, physical
pain, any kind of illness,
traumatic events, or
changes in sleeping habits.
Although following certain
habits can help you sleep
deeply.
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Here are the
top 7 tips to
beat Insomnia

01
Create an ideal room for sleep
Your bedroom should be a calm and cozy place to
relax. That's why it's important to create the right
environment so you can sleep better. Ideally, your
room should be quiet, dark, and cool for a good
night's sleep. Bright light disrupts your circadian
rhythm. It also disrupts the production of melatonin
hormones that help you relax and sleep. Keep
away from all gadgets so they don't disturb your
sleep with notifications. You can also use white
noise to promote deep sleep.
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02
Take a warm shower
A relaxing warm shower is a great way to
relax and generally helps to improve the
quality of sleep. A bath before bed not
only relaxes your mind and body but also
lowers your blood pressure and heart rate.
The heat tends to relax your tight and sore
muscles, which is the perfect way to end a
hectic day.
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03
Set your bedtime routine
Going to bed and getting up
at the same time every day
helps set your body's internal
clock to know when to sleep.
Being consistent with your
sleep patterns can help
improve your sleep quality in
the long run. After a few
days of waking up at the
same time, you won't even
need an alarm clock to
wake you up
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04
Eat an early dinner
Eating dinner late at night can
negatively affect sleep quality
because it also disrupts the
production of the sleep-inducing
hormone. It is recommended to
eat dinner 3 to 4 hours before
going to bed so that it can be
easily digested.
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05
Choose your bedding and
sleeping position
Comfortable bedding and pillows are a
must when it comes to a good night's
sleep. The fetal position is considered the
best position for sleeping, choose a pillow
that easily supports your neck, shoulder,
and head. If you sleep on your back, you
should use a thin pillow to avoid stress on
your neck.
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06
Clear your mind/listen to
calming music
Most people have a nighttime
routine that helps them relax. It can
be anything from reading a book,
meditating, visualizing, and deep
breathing. You might even start by
reading a book and notice that your
stress levels have dropped and
you've fallen into a deep sleep.
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07
Practice Gratitude
Practicing gratitude is the best
way to end the day. Get a
gratitude journal and write
down your blessings. This helps
reduce the risk of anxiety and
depression. It puts you in a
blissful state of mind that's
perfect for bed.
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CONCLUSION
Those who suffer from insomnia find it
difficult to enjoy the luxury of sound
sleep. But if you invest in your worries and
self-care, you can buy enough sleep for
a good night and a fresh morning, with
the techniques discussed above.
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SOURCE: Tips To Beat Insomnia
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