Improve Nasal Breathing with these interventions

Insomnia can interact with our daily lives and have many adverse effects in the long run. Some general tips to overcome insomnia are listed below. 

Establishing a regular Sleep Schedule

• Going to bed and waking up around exact timings can help create a routine in our minds to help better sleep. 
• A regular routine can help regulate our internal biological clock. 

Creating a comfortable sleep surroundings

• Our surroundings affect our body so having a cool, quiet and dark room to sleep would help. 
• Comfortable mattresses that provide back support and soft pillows for the neck are also important. 
• Blue light emission from electronics can also have adverse effects, so removing them from the room is another need.

Eating patterns

• You are what you eat, and you feel how you eat. Too much spicy and junk food can make you feel overwhelmed and not able to relax to fall asleep.
• Drinking too much can also disturb the mind and body. 

Diet and intake 

• Some foods like kiwi, nuts, rice, milk and fatty fish aid can help you sleep better. Avoiding caffeine, alcohol, green and black tea is also good. 

Limiting exposure to screen time

• Reducing the screen use (phones, tablets, computers) before going to bed is important. Since blue light emitted from electronic devices can affect melatonin production.

Getting regular exercise

• Engaging in physical exertion can help tire the body and release endorphins that help with better sleep. 

Role of Stress and anxiety 

• Stress and anxiety can really affect good sleep. Breathing, meditation, and muscle relaxation can help. 
• Writing down your unnecessary thoughts can help suppress the stress. 

Limiting Naptime 

• Avoiding napping or reducing it to a minimum of 30 minutes can help you fall asleep faster. 

Analyzing sleep environment 

• Excessive and unnecessary physical stimuli can adversely affect our sleep. Lights and voices should not be a bother. 
• Some familiar scents and fragrances can help create a sense of safety for your mind to relax and drift off to sleep. 

Using bed only to sleep 

• Make your bed the only space used for sleeping, it will automatically train your mind to relax when you’re in bed. 
• Avoid eating, working and watching TV in bed. 

Sleep Hygiene

• Neat and clean bed can have a calming effect on your mind. Taking a shower before bed can give you peaceful sleep. 

Cognitive Behavioral Therapy (CBT-I) 

• A therapy provided by healthcare professionals like sleep specialists and psychologists. It focuses on long-term habits that address underlying causes of insomnia and promote healthy sleep. Relaxation exercises, mindfulness therapies, and challenging negative thoughts and beliefs about sleep are included in this.