Sleep better: Tips for managing insomnia and sleep disorder

Sleep disorders like insomnia have become a common problem among people these days. It can make it difficult for you to fall asleep, stay asleep or cause you to wake up early.

Insomnia not only leads to tiredness and fatigue but also negatively impacts mental and physical health, work performance, and overall quality of life. Some common causes of insomnia and sleep disorders include:

• Anxiety, depression, or stress
• Drug use
• Unhygienic sleep habits such as dirty bedsheets or pillow covers
• Noise
• Alcohol, nicotine, or caffeine
• Irregular job timings, and more

So, what to do for insomnia? Well, there are several things you can do to manage insomnia. By changing some of your lifestyle habits, you may be able to get rid of sleep disorders and improve the quality of your sleep.

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How to fix insomnia: Tips for managing sleep disorder

Here’s a look at five best things you can do at home to improve your sleep and manage insomnia:

#1 Exercise regularly

Exercise can help you get rid of insomnia. (Photo via Pexels/Valeria Ushakova)

Exercising regularly is an excellent way to prevent sleep disorders. Not only does exercise promote physical and mental health, but studies suggest that it can also help improve quality of sleep.

Getting in some good exercise every day releases endorphins that make you feel energized and activate your muscles. However, if you want to get a good night’s sleep, try to exercise in the morning, and avoid getting in a workout within two to three hours of bedtime.

#2 Practice meditation

Meditation involves steady and slow breathing that helps build focus. It offers numerous mental and physical health benefits that include getting rid of sleep disorders and improving overall quality of sleep. Studies have found that meditation improves insomnia and sleep pattern.

#3 Get a massage

A massage can improve sleep quality. (Photo via Pexels/Andrea Piacquadio)

A massage can help with insomnia by improving sleep time, sleep quality and daytime dysfunction. Moreover, a massage can reduce pain and help you come out of depression and stress. You can opt for a professional massage, but if it isn’t an option, you can simply do a self-massage.

A massage is generally safe, but if you have any specific health conditions or are allergic to certain oils, make sure to check with your doctor. A patch test is also recommended if you have sensitive or acne-prone skin.

#4 Pay attention to what you eat

Certain foods and drinks may also lead to sleep disorders and affect quality of sleep. The best thing you can do is avoid eating heavy meals just before bedtime and opt for light dinner options. Have your dinner at least three hours before bedtime so that the food gets digested well.

It's also important not to have caffeine and alcohol before bedtime, as they can both sleep quality and make it difficult for you to fall asleep. The best remedy for sleep disorders is to drink chamomile tea or a glass of warm milk before bedtime, as they have beneficial ingredients to make it easier for you to fall asleep quickly.

#5 Practice yoga

Yoga can help with sleep disorder. (Photo via Pexels/Elina Fairytale)

Yoga is also an excellent way to get rid of sleep disorder and insomnia. It not only improves sleep quality but has also been found to be beneficial in improving muscle strength, boosting mental focus, and improving quality of life and well-being.

Doing certain yoga poses before bedtime can help you unwind and relax. If you're new to yoga, though, always start your practice with a certified trainer to prevent injuries.

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How to treat insomnia: professional treatment options

If the aforementioned tips do not improve your sleep disorder, you must consult a doctor for professional treatment. Your doctor may suggest the following treatment options for insomnia:

• Behavioral therapy, including sleep hygiene education, sleep restriction, sleep scheduling, relaxation therapy, and stimulus control
• Prescription medications such as zolpidem, doxepin, eszopiclone, etc.

They may also suggest other treatments for insomnia depending on the cause and severity and help educate you about better sleep habits and patterns.