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 forbarely an hour before she woke up. This had been happening for the past threemonths. She had used every method she knew but it was to no avail. She had beento the hospital and the doctor had given her drugs to combat the insomnia. Theeffects of the drugs wear off few hours after use. She had been on themedication for months, but she still found it difficult to fall asleep soundly.
Shewent to her friend's house the following morning to confide in her. While theywere talking, her friend's elder daughter came out of the room and overheardtheir discussion. She told Mrs Saheed of the post on insomnia on healthyishblog and asked her to try the tips that were written there. She promised tosend the link of the article to her via WhatsApp. She also shared the contactof healthyish, the lifestyle and health coach with her to reach out to her.
Fewmonths later, after implementing the tips that she read on the blog andfollowing the instructions given by healthyish, Mrs Saheed found it easier tofall asleep and no longer experienced insomnia.
Insomnia,characterized by difficulty falling asleep or staying asleep, can significantlyimpact overall well-being. Adopting certain lifestyle and dietary changes cancontribute to preventing and alleviating insomnia, promoting a more restful andrejuvenating sleep.
1.Establish a Sleep Routine: Set a consistent sleep schedule, by going to bed andwaking up at the same time each day. A regular sleep routine helps regulate thebody's internal clock, thereby improving sleep quality.
2.Create a relaxing bedtime ritual: Develop calming pre-sleep activities, such asreading, gentle stretching, or listening to soothing music. Establishing aroutine signals the body that it's time to wind down, easing the transitioninto sleep.
3.Optimize sleep environment: Ensure the bedroom is conducive to sleep by keepingit dark, quiet, and cool. Invest in a comfortable mattress and pillows toenhance 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. Thesesubstances can interfere with the ability to fall asleep and stay asleep.
5.Manage stress and anxiety: Incorporate stress-reducing practices into dailylife, such as meditation, deep-breathing exercises, or mindfulness. Addressingstress and anxiety positively impacts sleep quality.
6.Regular exercise: Engage in regular physical activity, but avoid vigorousexercise close to bedtime. Regular exercise can promote relaxation and reducestress, contributing to better sleep.
7.Eat adequate diet: Adopt an adequate diet rich in fruits, vegetables, wholegrains, and lean proteins. Nutrient-dense foods provide essential vitamins andminerals that support overall health, including sleep.
8.Practice mindful eating habits: Ne mindful of meal timing, avoiding heavy orspicy 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 butmoderate fluid intake close to bedtime. Preventing excessive trips to thebathroom 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 cyclelater in the night.
Byincorporating these lifestyle and dietary changes, individuals can takeproactive steps towards preventing and alleviating insomnia. Consistency and aholistic approach are key, as addressing multiple aspects of daily lifecontributes to overall well-being and improved sleep quality. If insomniapersists despite these changes, seeking guidance from a healthcare professionalis advisable to identify underlying causes and explore additionalinterventions.
NB: We are bio individuals which is to say not allsize fits all. Prioritizing yourself and your journey with the support andguidance of a health coach will further help in your progress and such a personwould be able to get detailed information about themselves that couldfacilitate results.
