Natural insomnia treatments in Dubai – The do’s and don’ts
Do you feel like sleeping at random times or at random places? Don’t worry! You aren’t alone. According to research conducted by the CDC, on any day, 20% of people suffer from sleep deprivation. In general, insomnia affects adolescents, adults and the elderly. As people age, their sleep tends to become more elusive. Hence, it is very important to develop a healthy sleeping habit as this can certainly pay off in the long run.
While many people have this misconception that insomnia is complete lack of sleep, it rather refers to a host of sleep problems including difficulty falling asleep, constantly waking up in the middle of the night, and non-restful sleep to name a few. If ignored, these conditions can lead to some drastic effects such as:
- Extreme weight gain or loss
- Weakened immune system making one more susceptible to getting ill frequently
- Chronic pain
- A doorway to mental illnesses such as depression, anxiety etc.
- Reduction in focus and concentration
Now that the effects have been established, let us further discuss what is sleep hygiene and a set of do’s and don’ts which when followed can help you sleep sound.
Sleep hygiene is a collection of some simple habits and tricks that can help you fall asleep faster and easier.
- Always stick to a regular sleep schedule
- Try exercising at least 30 minutes every day. Restrict any kind of vigorous exercise to mornings or afternoons. It is always advisable to try some yoga poses right before sleep as this will help you sleep deeply.
- Expose yourself to umpteen sunlight during the day. Trying opening the blinds first thing in the morning or sip your coffee in your veranda. This will help your brain freshen up and regulate your body rhythms.
- Take a warm bath or shower right before hitting the bed.
- Make sure your sleep environment is relaxing and pleasant. Avoid any kind of negative thoughts or pessimistic thinking right before sleeping.
- Don’t consume any caffeine products after noon. This includes tea, coffee, soda, or other energy drinks
- Don’t consume alcohol in the night. This can speed the onset of sleep that may ruin your sleep cycle
- Don’t eat a large meal close to bedtime
- Don’t use your phone, laptop or other technology tools in your bed
- Don’t consume any stimulants such as nicotine, chocolate, and other medications.
While these are some ways to regulate one’s sleep cycle, our experts at Evolve Brain Training Center can customize a treatment plan based on the individual’s condition. After a certain number of sessions, you will be able to regulate your sleep cycle with little to no disturbances. If you are interested in understanding more about our brain training methods, call us at +971 4 589 6983.
Dr. Upasana Gala is the founder and CEO of Evolve Brain Training, a Neurofeedback centered institute that focuses on using non-invasive brain training techniques to maximize the brain's true potential.