Adults can develop short-term acute insomnia that can last for days or weeks, but some have dealt with it for months or even years (long-term acute insomnia).
Causes of insomnia can be stress, eating very late in the evening, alcohol or caffeine, poor sleeping habits, health problems, etc
Changing your lifestyle habits can help alleviate the effects of insomnia and insomnia itself.
Here are some of the things you can do to get a better night’s sleep.
Create a quiet and peaceful rest environment: Make sure you associate your bedroom with rest and sleep by keeping it clean, lightning should be kept to a minimum, don’t work in your or just create a workspace other than your sleeping area, noise should also be controlled .
Playlist: Music is associated with making people feel happy, calm, or even asleep.
Make a playlist to help you stay calm or feel peaceful, check YouTube for recommendations, artists like Enya, “asmr” noise and soulful music are also highly recommended.
Then set the playlist to repeat when you’re ready for bed, clear your head and let the music help you fall asleep.
Create a consistent sleep schedule: Try to establish a regular sleep schedule, going to bed at the same time every day and waking up at the same time every day for about a week
For example, put down your phone at ten o’clock, do your chores and go to bed, then consistently wake up at six in the morning for a week.
This helps your body recognize a pattern and makes it easier to fall asleep.
Exercise: Light exercise like an evening walk, stretching before bed will help relieve muscle tension and stress that has built up throughout the day.
It makes your body lighter, may tire you a little, and get you ready for bed.
Limit drinks and food before bedtime: Don’t overindulge in food, caffeinated drinks, alcohol, these will disturb your sleep pattern and can even lead to digestive problems which in turn will keep you up all night.
If your insomnia symptoms persist after doing all these exercises, then it’s time to see a doctor as it could be due to underlying health issues or even cause problems with your health.
Your doctor may prescribe medications or medical exercises that you need to do. Please follow all instructions.