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Avoiding heated arguments with spouse might help you cure insomnia

Strict sleep schedule and avoiding bright light in the night are also effective

ANI  |  Washington DC 

Image via Shutterstock
Image via Shutterstock

Sometime or the other, we have all tossed on our beds, restless, just to be able to

Fortunately, there are a number of steps you can take to tackle mild Some are pretty obvious, but others may surprise you.

Firstly, the National Foundation recommends sticking to a schedule. Try to go to bed at the same time and wake up at the same time, even at weekends: this will help regulate your body clock.

If you simply must go on an after work bender on Friday night, at least try to get up as close to your normal waking hour as possible on Saturday, reports CNN.

You pre-bedtime rituals are also hugely important. Try having a relaxing, soothing routine activity right before going to bed, such as having a bath or reading a book.

Avoid the bright lights of mobile phones or laptop screens, which can stimulate your brain and prevent you from dropping off quickly. Avoid having heated discussions or with a or partner. Just chill and unwind.

Daily exercise is also important. Vigorous exercise is best, but even moderate activity is better than nothing. This can be done at any time of day - although obviously not at the expense of your

And to those who think a wee night cap can help them drop off, the Foundation advises avoiding alcohol, cigarettes or heavy meals just before going to bed. These can cause discomfort and disrupt It's best to have your evening meal at least two to three hours before bedtime, and if you get peckish later, have a snack about 45 minutes before getting into bed.

Keep your room cool and dark - darkness cues the brain to produce melatonin, the hormone that regulates Melatonin cools your internal body temperature, which should reach its lowest point between 2 and 4am. The Foundation recommends a bedroom temperature of about 15 to 20C.

Oddly enough, if you can't get to sleep, doctors advise actually getting out of bed. expert Dr Wendy Troxel explains that you must train your brain to realise that bed is primarily for and sex, not worry or stress.

Speaking to Byrdie magazine she says: "Our brains learn by association, and to well, you want your brain to have a strong learned association between the bed and "

The longer you lie in bed worrying about not sleeping, the less likely it is you will fall asleep.

"The key is to avoid associating your bed with being awake," says Richard Wiseman, a psychology professor at the University if Hertfordshire. In his 59 Seconds video, Wiseman recommends getting out of bed and doing something like a jigsaw puzzle or a colouring book.

If all else fails, chuck on a pair of warm, woolly socks. A study by Swiss researchers published in the journal Nature found that warm feet and hands were the best predictor of rapid onset.

It was thought warming up your feet, either through socks or a hot water bottle, shifts blood flow from your core to your extremities, which cools down your body and makes it ready for

(Only the headline and picture of this report may have been reworked by the Business Standard staff; the rest of the content is auto-generated from a syndicated feed.)

First Published: Sat, September 02 2017. 09:49 IST
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