Ways To Reduce Insomnia


The key to a good night's sleep is a mind bereft of all senses, thoughts and conflicts. And quite often, even after flushing out the abrupt consciousness, there still lingers an unsettling void inside, trying to keep you at bay from absolute mental contentment.

I myself confront such unprecedented & wayward moments time-and-again, wherein it's really hard to determine the cure for a recurring sense of wakefulness.

As delightful it may seem during the initial phases (because you probably are left with some extra time to ponder over other existential dilemmas of life), insomnia isn't particularly the best face to wear as a habit.
It takes a toll on you, wears you out and leaves your health in utter distraught. Almost like a junkie stepping into delirium because he's not getting his daily fix.

Now the question arises, as to how one should try and eliminate this unsettling habit, which may seem to be an incurable phobia after a while. A couple of solutions worked out the best for me, that I'm eager to share with all the nightcrawlers around the world:

1. Bringing Psychological Refinement

- Start by cleansing your mind from negative thoughts. Turn the room lights dim when going to sleep. Make the atmosphere around you relaxed and soothing. Install an ambient lamp if needed.

- Also, a  gadget like Bluetooth portable speakers can greatly help in relaxing your mind and calming your soul through melancholic tunes and melodious songs.

- Products such as the DIVOOM AuraBulb can do wonders for your insomnia curing, with its multi-functionality as a Bluetooth-enabled wireless speaker, an ambient light-bulb as well as a rhythmic alarm.
- Try to refrain from any stressful activity just before the sleep. Don't indulge in heavy jogs or sprints. Also, use the bedroom only for sleeping and not watching TV or working on computer.
- When thoughts of self-deprecation, anxiety, hopelessness or nostalgia arises, try shifting your mind by reading a novel or a piece of article, which you like.
- Take the help of meditation before going to sleep and flush out the unhealthy vibes by deep exhaling and inhaling. Leave all the contemplative and brainstorming sessions for the day. Try talking to your partner or a friend to ease off.


2. Adapting To New Sleeping Methods

- Maintain A Sleep Cycle & Stick To It: Turn off all your screens (laptop, mobile, TV etc.) at least an hour before your scheduled sleeping time. Fix a timing of waking up and going to sleep. Buy a new alarm if needed, something like the DIVOOM AuraBulb.

- Avoid Late Meals & Small Daytime Naps: Late meals are a strict no no for people suffering from insomnia. There needs to be at least 2 hours of gap between your day's last meal and your sleep time.

- Limit Your Caffeine, Nicotine or Alcohol Intake: Partying and boozing around is almost a culture these days. While no one asks you to curb down the wild side in you, a simple advise would be taking care of the revelling and partying sessions more rationally. You can leave the fun time to weekends and for a change, try to be a normal sleeper during weekdays. Also, keep a gap of minimum 6-7 hours between your nap and your cup of a hot brew.

- Follow Light Exercises Or Post Dinner Strolls: You can sleep in calm only when your tummy is relaxed and light. Take light meals at night and stick to around 10-min of casual walking post the intake. You can also follow a quick 5-min Yoga session in form of Balasana after taking the diet.

3. Tracking Your Meal Intakes

- Don't indulge in heavy eating during the day. Try to control your craving of eating sumptuous and deep-fried snacks. You can be selective while consuming such food but shouldn't indulge in the same every alternating day.
- Winters can be a tricky time for people to keep a track of their diet. Most of us like to eat a lot of protein-rich food (which isn't at all harmful in practicality). However, choosing the right kind of food for gaining your protein needs is must.
- Maintain balance between the green veggies & read meat. Don't focus to much on the flesh but try to include a mix of hearty salad with it. Though this activity has been suggested specifically for winters, it can be followed throughout year as well.
- Refrain from eating outside as much as possible. All the junk food gets accumulated as fat and can't be digested easily; eventually creating gastronomical issues for individuals. Improve your digestion by consuming more of wheat, cereals and lentils. Fibrous items are also advised to be included in your meal.

4. Binding Yourself In A Routine

- Discipline comes from within, and is highly essential for eliminating the habit of sleeplessness completely. Fix a timing for all your day-to-day routine, be it eating or exercising, working or reading.
- Try to understand the the responses from your body wit respect to different activities. Then, you can accordingly schedule the timings for daily activities, wherein your body isn't feeling particularly exerted.
- Always try to follow the timing pattern and don't skip it due to frivolous excuses. When you are at a stage of becoming self aware, your mind will ultimately be able to tell whether you should break your daily routine for a reason or not.

5. Seeking External Help

- When nothing works, the guidance from an external source can always come handy. Don't think of it as seeking medication or help. No! You aren't. What you're actually doing is simply trying to become healthy and proactive in the longer run of life.
- There are millions of blogs on the internet that can be read to seek more suggestions. One can also try contacting counsellors and specialists for having a thorough discussion over their sleep issues.
- If advisable, start taking OTC medication (Over-The-Counter), but only when your counsellor or doctor prescribes. These antihistamines aren't meant to be taken habitually, but should only be considered as a helping aid towards minimising insomnia. 
- Chamomile tea or lemon balm are a handful of dietary supplements, which can be used in order to take a better sleep. These substances are generally harmless and can create a potent effect towards curbing down the problem.