6 Steps How to Treat Imsomnia With Healthy Habit

6 Steps How to Treat Imsomnia With Healthy Habit
Insomnia is defined as difficulty falling asleep, difficulty staying asleep, or waking up early in the morning and not being able to return to sleep. In general, people with insomnia sleep less or sleep poorly despite having an adequate chance to sleep. The poor sleep causes difficulty functioning during the daytime. Insomnia is not defined by the number of hours slept because the amount of sleep needed varies from one person to another.

here 6 Steps How to Treat Imsomnia With Healthy Habit
1.   Don't drink drinks containing caffeine for at least four hours before bedtime.
Caffeine is a stimulant, so will make it very difficult to get to sleep or may cause increased wakefulness during the course of the night. Avoiding beverages with caffeine will no doubt improve sleep, in any individual, especially those with insomnia.

2.   Relaxation training,
or progressive muscle relaxation, teaches the person to systematically tense and relax muscles in different areas of the body. This helps to calm the body and induce sleep. Other relaxation techniques that help many people sleep involve breathing exercises, mindfulness, meditation techniques, and guided imagery. Many people listen to audio recordings to guide them in learning these techniques. They can work to help you fall asleep and also return to sleep in the middle of the night.

3.   Keep the temperature of your sleeping area to your taste,
not too hot or not too cold. This is down to opinion, sleep at the temperature that is best for you. This way you will be much more comfortable and maybe sleep better.

4.   Stimulus control
helps to build an association between the bedroom and sleep by limiting the type of activities allowed in the bedroom. An example of stimulus control is going to bed only when you are sleepy, and getting out of bed if you've been awake for 20 minutes or more. This helps to break an unhealthy association between the bedroom and wakefulness. Sleep restriction involves a strict schedule of bedtimes and wake times and limits time in bed to only when a person is sleeping.

5.   Try not to sleep during the day,
reserve sleep for the night instead. If you feel sleepy during the day, try to distract yourself, talk to a friend, do some exercise. Persistent napping during the day will detract from the amount and quality of sleep you get during the night.

6.   Take a hot bath,
as this will help you to relax and as you cool down, you begin to feel increasingly sleepy!