How to Avoid Insomnia: 10 Do’s and 10 Don’ts

Obesity and its social impact can lead to depression.  (Image:  pixabay /  CC0 1.0)
Obesity and its social impact can lead to depression. (Image: pixabay / CC0 1.0)

Insomnia can impact anyone at any time. Although it usually is only temporary, it can last for an extended period. Insomnia tends to affect women and the elderly the most. When this happens, it can lead to tiredness during daytime, irritability, lack of concentration, and moodiness.

Insomnia can be caused by an underlying problem, such as stress, anxiety, depression, health conditions, substance abuse, or a sleep disorder.

If you suffer from insomnia, try the following suggestions and see if they help you obtain a more restful sleep — and sweet dreams!

10 do’s

  1. Lead a regular life. In spring and summer, go to sleep late and rise early. In fall, go to sleep early and rise early. In winter, go to sleep early and rise late. It’s best to rise and go to bed at relatively regular times.
  2. Be active. Participate in physical activities, such as walking, running, exercises, playing ball, shadow boxing, etc.
  3. Have light meals, and eat nutritious food for easy digestion.
  4. Eat foods that will help you sleep, such as warm milk (drink it before going to bed), honey, dates, lotus seeds, walnuts, millet gruel, apple, banana, vinegar, etc.
  5. Soak your feet in hot water, or take a warm shower before going to bed.
  6. Listen to some soft music before going to bed to “bathe the spirit.” Listening to hypnotic and soothing music can clear your mind and wash away all unpleasant thoughts and anxiety — then you will be in a calm mood to fall asleep. The ancients said: “Put the heart to sleep first, and then put your eyes to sleep after.”
  7. Dim the bedroom lights before going to sleep, and keep the room dark.
  8. Have a comfortable bed, soft quilts, and clean sheets to keep you warm and dry.
  9. Keep the room temperature around 65°F, and let the air circulate to avoid interference from mosquitoes and flies.
  10. See a doctor if insomnia persists for 2 weeks or more. Consult a sleep specialist for help, and follow their instructions if sleeping pills are prescribed.
A lack of a good night sleep causes many significant changes in the body and increases your risk for serious health issues, including dementia. (Image: via / CC0 1.0)

Have a comfortable bed, soft quilts, and clean sheets to keep you warm and dry. (Image: via / CC0 1.0)

10 don’ts

    1. Don’t take a nap during the day to avoid affecting the quality of your sleep at night.
    2. Don’t eat too late, or have too much for dinner.
    3. Don’t have too much excitable, or irritant foods and beverages, alcoholic drinks, or tobacco before going to bed.
    4. Don’t consume too much liquid before going to bed, to avoid having to get up often during sleep.
    5. Don’t play chess, Mahjong, board games or computer games before going to bed; this can affect sleeping due to stimulation of the brain and nerves.
    6. Don’t create a habit of staying up late, which may upset the body’s “biological clock.”
    7. Don’t talk too much before going to bed. “Sleep in silence,” turn off the phone, and let the mind become calm and peaceful.
    8. Don’t worry, think too much, get excited, or angry before sleeping.
    9. Don’t keep an alarm clock in the bedroom to prevent the “ticking” sound from affecting your sleep.
    10. Don’t take sleeping pills if you’re pregnant, a lactating woman, an elderly person, or if you have heart, liver, or kidney disease, a sleep-disorder, or a drinking problem.

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