HAVING DIFFICULTY FALLING ASLEEP? DO THESE

Mrs. Saheed rolled from one end of the bed to the other end. She checked the time. It was past 3am. She had been awake for almost four hours. She had slept for barely an hour before she woke up. This had been happening for the past three months. She had used every method she knew but it was to no avail. She had been to the hospital and the doctor had given her drugs to combat the insomnia. The effects of the drugs wear off few hours after use. She had been on the medication for months, but she still found it difficult to fall asleep soundly.

She went to her friend's house the following morning to confide in her. While they were talking, her friend's elder daughter came out of the room and overheard their discussion. She told Mrs Saheed of the post on insomnia on healthyish blog and asked her to try the tips that were written there. She promised to send the link of the article to her via WhatsApp. She also shared the contact of healthyish, the lifestyle and health coach with her to reach out to her.

Few months later, after implementing the tips that she read on the blog and following the instructions given by healthyish, Mrs Saheed found it easier to fall asleep and no longer experienced insomnia.

Insomnia, characterized by difficulty falling asleep or staying asleep, can significantly impact overall well-being. Adopting certain lifestyle and dietary changes can contribute to preventing and alleviating insomnia, promoting a more restful and rejuvenating sleep.

1. Establish a Sleep Routine: Set a consistent sleep schedule, by going to bed and waking up at the same time each day. A regular sleep routine helps regulate the body's internal clock, thereby improving sleep quality.

2. Create a relaxing bedtime ritual: Develop calming pre-sleep activities, such as reading, gentle stretching, or listening to soothing music. Establishing a routine signals the body that it's time to wind down, easing the transition into sleep.

3. Optimize sleep environment: Ensure the bedroom is conducive to sleep by keeping it dark, quiet, and cool. Invest in a comfortable mattress and pillows to enhance the overall sleep environment.

4. Reduce intake of stimulants: Reduce or eliminate the consumption of stimulants, such as caffeine and nicotine, especially in the afternoon and evening. These substances can interfere with the ability to fall asleep and stay asleep.

5. Manage stress and anxiety: Incorporate stress-reducing practices into daily life, such as meditation, deep-breathing exercises, or mindfulness. Addressing stress and anxiety positively impacts sleep quality.

6. Regular exercise: Engage in regular physical activity, but avoid vigorous exercise close to bedtime. Regular exercise can promote relaxation and reduce stress, contributing to better sleep.

7. Eat adequate diet: Adopt an adequate diet rich in fruits, vegetables, whole grains, and lean proteins. Nutrient-dense foods provide essential vitamins and minerals that support overall health, including sleep.

8. Practice mindful eating habits: Ne mindful of meal timing, avoiding heavy or spicy meals close to bedtime. A light  light, balanced snack may be beneficial if hunger strikes before sleep.

9. Practice good hydration habits: Stay adequately hydrated throughout the day but moderate fluid intake close to bedtime. Preventing excessive trips to the bathroom during the night can contribute to uninterrupted sleep.

10. Limiting Alcohol Intake: Reduce alcohol consumption, especially in the evening. While alcohol may initially induce drowsiness, it can disrupt the sleep cycle later in the night.

By incorporating these lifestyle and dietary changes, individuals can take proactive steps towards preventing and alleviating insomnia. Consistency and a holistic approach are key, as addressing multiple aspects of daily life contributes to overall well-being and improved sleep quality. If insomnia persists despite these changes, seeking guidance from a healthcare professional is advisable to identify underlying causes and explore additional interventions.

NB: We are bio individuals which is to say not all size fits all. Prioritizing yourself and your journey with the support and guidance of a health coach will further help in your progress and such a person would be able to get detailed information about themselves that could facilitate results.