Have you ever been in bed but with a racing mind for the whole night? Yes, not just a night but for nights, weeks and months. Well, you are not alone! About 10% of the world’s population cannot sleep for more than 4 hours, a sleep disorder known as Insomnia.

Most of the adults with insomnia report to have had a good refreshing sleep once in their lives, but later were robbed of their sweet, refreshing slumber! What could have caused the disorder then? Well, there are a gazillion reasons as to why one would lose their sleep either well aware or unaware.

The commonest reason reported for losing sleep is stress. Studies show that stress and anxiety will rob you of all the little sleep. The mind is always on wheels! Lack of exercise, fatigue, caffeine  and alcohol intake, unconducive sleeping environments and day time short naps have been found to be among the other causes of insomnia.

Therefore, how does one gain the refreshing and deep sleep they once had? Here is a perfect guide;

Stick to a consistent sleep schedule: try to go to bed and wake up at the same time everyday even when you have a few things to do.

Avoid large meals just before you go to bed. Large meals make it hard for you to catch sleep.

Manage stress levels. High levels of stress can make it hard to fall asleep. Try to manage your stress levels through relaxation techniques such as meditation.

Limit alcohol and caffeine intake. Caffeine and alcohol can disrupt your sleep, so try to avoid them in hours near your sleep time.

Exercise regularly. Regular exercise can help you sleep better, but avoid exercising close to your sleeping time.

Develop a relaxing bedtime routine such as taking a warm bath, reading a book or listening to calming music.

Create a sleep conducive environment. Make sure your bedroom is quiet, cool and dark. Use comfortable beddings and a comfortable mattress.

Avoid bright screens before bedtime. The blue light emitted by electronic devices can disrupt your sleep and make your brain so active. Try to avoid screens for at least an hour before bed time.

Seek help for chronic insomnia. There could be an underlying condition that probably is contributing to your lack of sleep. Seek medical help if possible.

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