When it comes to work, everyone puts in their best to stay ahead. Most of us are workaholic. But do you carry over the work stress to your bed, thinking about the deadlines and targets? If you wake up in the morning tired and notice dark circles under your eyes, there is a huge chance that you are falling prey to insomnia without even knowing it. To get a good sleep the first thing you need to understand is to leave work tensions at the office.
What is Insomnia?
Insomnia is a sleep disorder where the person finds it difficult to sleep. This disorder can happen due to various reasons and one main reason can be stress due to work pressure. People with insomnia are never satisfied with their sleep and once in a while, everyone experiences it. There are two types of insomnia. Acute insomnia and Chronic Insomnia. If not treated on time, or have not taken preventive measures, insomnia can affect one’s mental health in an adverse way
If you are not able to sleep due to stress, then you can try these preventive measures:
Mindfulness is a part of a psychological process, where one will purposely concentrate on something which is happening right at the moment. When you lie down to sleep during the night, you may recall several incidents that have happened to you in your office. This disturbs the mind and you concentrate more on the issue rather than preparing the body to sleep. To avoid such a situation, psychologist suggests listening to the present movement such as the sound of the air conditioner, the sound of the wind, etc. These things can calm your mind. Because it can be practiced everywhere, you can try it in your office as well.
Accustom to Routine
Before bedtime, it is a good idea to calm yourself down. If you have a routine of reading a book or taking a shower before bedtime, you need to practice it consistently. This can help you relax. The more you get accustomed to this routine, you will find it easier to fall asleep without any difficulties.
Say No to News
People have a tendency to go through the news just before their bedtime. It is not a bad habit to keep yourself updated about what is happening around you. But, if you are suffering from insomnia, it is better to stay away from terrifying news at night. These can disturb your mind and increase your stress level and anxiety. Going tech-free during the night is a great way to initiate good sleep.
If you take statistics of people who take caffeine after 8 pm, then you will get pretty much idea of why there are a lot of people suffering from insomnia. Caffeine is something that helps you to stay awake, not asleep. Instead of taking caffeine, studies say that one can take many herbal teas such as chamomile tea, which can calm you down and help you get good sleep. Valerian tea can help in reducing anxiety and can improve your sleep. If you want a healthy sleep, then lemon balm tea will be a good choice.
Developing healthier habits plays a huge role in getting adequate sleep. To sleep well make sure to follow the following:
- Exercise regularly: This helps to control the hormones in your body and as a result, you will have a good night’s sleep.
- Changing your diet: Creating a healthy diet can do wonder to your body and your sleep pattern. Make sure that you get enough protein, carbs, and vegetables.
- The right Mattress: A quality mattress plays a very important role when it comes to sleep. A comfortable mattress can provide your body with adequate support to get a sound sleep. You need to take care of your body and mind to fall asleep without further difficulties.
- Meditation: Practicing meditation is a good way to concentrate on yourself. You can do a 10 minutes meditation just before bedtime.
You do not have to worry if you struggle with sleepless nights, because insomnia can be treated with slight changes to your lifestyle!