Insomnia, a condition that disrupts sleep patterns, leaves many people struggling to get restful sleep, leading to a cycle of daytime alertness punctuated by brief, unsatisfying moments of rest. They spend much of their day in a state of alertness or only manage to catch brief moments of sleep. This common yet serious condition can lead to serious long-term health consequences, such as a weakened immune system, impaired concentration, and increased risk of cardiovascular disease. Therefore, it is essential to address insomnia early and seek appropriate treatment and management.
Two methods, in particular, have shown promising results in combating insomnia.
The National Mental Health Information Portal of the Department of Health and Welfare highlights stimulus control as a key method for overcoming insomnia. This approach emphasizes using the bedroom exclusively for sleep and keeping sleep-disrupting activities outside. This helps the mind associate the space solely with rest, making it easier to fall asleep. Controlling bedtime routines, sleep schedules, and the bedroom environment can significantly improve sleep quality.
A fundamental principle of stimulus control is to lie down only when you feel sleepy. If you lie awake for more than 10 to 15 minutes, leaving the bedroom, turning on a soft light, and engaging in a relaxing activity such as reading or listening to music is better. When you feel drowsy again, return to bed. If sleep eludes you, repeating this process is crucial.
Another effective tool in managing insomnia is relaxation. Techniques like diaphragmatic breathing can reduce tension, making it easier to fall asleep. These methods are beneficial for people with chronic insomnia who experience ongoing stress due to disrupted autonomic nervous system regulation.
Diaphragmatic breathing serves as a prime example of a relaxation technique. Begin by lying down or sitting comfortably with your eyes closed. Place your left hand on your abdomen and your right hand on your chest. Inhale slowly and deeply through your nose for about five seconds, feeling your abdomen expanding. Be mindful not to move your chest during this breathing exercise. Hold your breath briefly, then exhale over five seconds. Practicing this exercise for about five minutes several times a day can help prepare your body for a restful night’s sleep.
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