I don’t sleep well at night, I sleep late at night, what’s the solution? Many of us suffer from insomnia, resulting in fatigue during the day, difficulty to concentrating at work, and mood swings throughout the day. Now, I’m going to try to figure out what the solution is. There are 13 different causes and solutions.

Set a time to think about the worry

Studies have shown that many people suffer from sleep deprivation. There is a method to solve this problem, which is called worry time, i.e., keeping a separate time during the day to think about worries. Let’s say you set your worry time to 5-5:30 pm every day. At this time, you will think about your all worries. So, that was solved that day. It won’t bother you when you go to sleep. But if a new thought comes while sleeping, tell yourself that it is for tomorrow, now there is no need to worry about it.

Avoid tea and coffee

Some foods should be avoided. Tea, coffee, soft drinks, and energy drinks. Because they have caffeine. What’s with the coffee? Caffeine doesn’t make you fall asleep, nor does it make you feel sleepy. Therefore, it is better not to eat them if you have problems with sleep. It should not be consumed before 6-7 hours of sleep. The next thing is what to eat.

Drink warm milk at bedtime

You can drink warm milk at bedtime. This is because milk contains tryptophan. Studies have shown that it can help you sleep better and longer.

Relax before going to sleep

In the treatment of patients with insomnia, one method is taught that can be beneficial for you. Relax for an hour before going to sleep, it will keep your mind calm. It’s called wind-down time. It is said to use this time to remove yourself from the busyness and worries of the day. The recommended activities during this hour are reading a book, writing a diary, taking a bath with lukewarm water, listening to things that bring peace of mind, such as scriptures, reciting poetry, and singing songs that are useful to you. Avoid watching TV, or using a computer, or mobile phone before going to bed. Because the bright light of these devices makes the brain awake, it is difficult to fall asleep.

Read books and listen to the song

Stimulus control is medical advice for those who have problems with not sleeping even after lying in bed. It’s the way your brain thinks about sleep when you look at your bedroom and bed. Nothing else comes to mind when you go to bed. There are several guidelines for this treatment, one of which is not to force yourself to stay in bed if you do not sleep. If you don’t fall asleep after 10-20 minutes, get out of bed and go to the next room or balcony. Do something relaxing until you fall asleep. What can you do in the next room or balcony? You can read books or magazines and listen to music. But don’t use a cell phone. Because the bright light of the phone can obstruct sleep.

Don’t do anything in bed

Another guideline of stimulus control advice is to use the bed only for sleep, not to do other things in bed. Many of us eat in bed, study, use mobile or computer, spend most of the day in bed if we are at home. These should be avoided if you want to avoid sleep problems permanently.

Do not look at the clock repeatedly

7. Many patients with insomnia get distressed by looking at the clock again and again. It has a bad effect on their sleep. So they are requested not to look at the clock. How can this be done? Turn your watch upside down, put it down if you have a wall clock, and sleep with your phone away. Again, don’t hide your watch. Wake up early in the morning. The clock is far away but in the morning, it will ring and you will sleep making arrangements to hear it. And if there is someone at home to call from sleep, then there is no need to worry so much about the alarm.

Avoid common misconception

Research has shown that many people have some ideas about sleep that provoke anxiety and interfere with good sleep. What are those thoughts? For example: I need to sleep for 8 hours every day when I can’t sleep for 8 hours. I went to sleep again and did not sleep, in the meantime, I started worrying that if does not sleep tonight, will not be able to work properly tomorrow. Again in the middle of the night, started thinking that sleeplessness would never go away, would have it for the rest of my life. If such a thought comes to your mind, then catch it and explain to yourself in a cool way whether there is any basis for these thoughts.

Do not overeat before bedtime

A lot of people don’t sleep well if they overeat before bedtime. Those who have trouble sleeping at night are advised to have dinner 3-4 hours before bedtime.

Smoking should be avoided

Smoking should be avoided. It contains nicotine. Nicotine is a stimulant. Smokers can’t fall asleep easily. They wake up frequently and are often disturbed. If you can’t avoid it completely, stop smoking an hour before bedtime.

Exercise regularly

Another important tip is to exercise regularly. A good night’s sleep is good for the body. Exercise should be avoided 3 hours before bedtime.

Setting a fixed sleep and wake time

It is necessary to sleep and wake up at a fixed time to accustom the body to sleep at the same time every day. For example, if you decide to go to bed at 11 pm every night and wake up at 7 am, then by this time, your body will get used to a good sleep. Try to stay awake every day. We like to wake up late on holidays. It must be avoided.

Do not sleep during the day

In the treatment of insomnia, sleep is discouraged during the day. And if you have to sleep during the day, sleep no more than 40 minutes before noon.

Not all of the 13 reasons and solutions I’ve mentioned will be for you. All you need to do is follow what’s right for you. If your sleep problem is not solved by these measures, lack of sleep becomes a regular problem, your daily life is disrupted, and there is too much worry about sleep, then seek help from a doctor, and do not take sleep medicine on your own.