Insomnia is a severe sleep disorder that affects more than 30 percent of the adult population in the world. Although most people do not take it with the seriousness it deserves, it is a dangerous condition because the inability to sleep well can have other severe health implications. Insomnia is treatable with medication and lifestyle changes, but the wise thing is to prevent it before it occurs. Try out the following easy, but effective insomnia prevention measures.
Set and stick to a sleep routine
According to data from the National Sleep Foundation, you should go to bed at the same time and wake up at the same time including on the weekends. Establishing a sleep routine helps the body come up with a sleep rhythm that will ensure that you get maximum rest and that it is restorative. Also, make sure that you do not have any sleep debt because this is one of the things that eventually lead to insomnia.
Eat healthy food at proper time
Beating insomnia does not only happen in the bedroom because what you eat will also have a significant impact on sleep. It is evident that if you eat properly, you will be healthy and hence reducing the likelihood of getting insomnia. Digestion will require a lot of energy and so eating a heavy meal before bed will mean that the body, or at least the digestive system, will work hard, which inhibits sound sleep.
It is important to eat light and balanced meals to ensure that your body has an easier time when digesting and so you will not also have trouble sleeping. Doctors from the Council of Science and Public Health also recommend that you should avoid fatty foods because they can cause acid reflux which can keep you awake at night.
Limit your caffeine and alcohol intake
Caffeine can stimulate your body for up to 12 hours; so most people that like drinking coffee late in the afternoon and at night may have sleep problems. To prevent insomnia, you should not take anything that contains caffeine after midday. The fact that you will have to wake up several times at night to urinate if you take a lot of coffee can also contribute to a sleepless night.
Alcohol is also not good for sleep although some people allege that a drink before going to bed helps them fall asleep. Research by the University of Maryland Medical Center shows that up to 15 percent of all chronic insomnia cases are a result of substance abuse with alcohol topping the list of these drugs.
Chronic insomnia is in most cases a result of bad lifestyle choices. As such, making a few changes can help prevent it. Unless you have an underlying health condition, you can get rid of insomnia using these three tips above.