MNA Life & Style: Temporary insomnia is inadequate or poor-quality sleep lasting anywhere from one night to a few weeks. Temporary insomnia can be a single episode or recurring episodes of insomnia separated by periods of normal sleep. There are no formal criteria for diagnosing insomnia, and what constitutes sufficient sleep for one person may be inadequate for another.
The following suggestions are intended to help overcome temporary insomnia and maximize the chance of getting a healthy night’s sleep:
- Before going to bed, take a warm shower. It is like an exercise, the hot shower will help you to fall asleep as soon as you hit the bed.
- Dip your feet in lukewarm water in a foot bathtub or bucket to relax your body muscles and tissues and add one teaspoon of epsom salt commonly known as dead sea salt.
- Lavender, Jasmine, Neroli, and ylang-ylang are very useful for the natural oil therapy for insomnia. The soothing and calm effect of essential oil can prevent you from sleeplessness.
- Do not eat or drink right before going to bed. Eating a late dinner or snacking before going to bed can activate the digestive system and you can suffer from gastric problems or heartburn. It is even more important to avoid eating and drinking right before bed since this can make your symptoms worse and will keep you up.
- Make your sleeping environment comfortable: Temperature, lighting, and noise should be controlled to make the bedroom convenient for sleep.
- Alcohol disrupts the sleep cycle and may keep you up throughout the night.
- Avoid naps during the day as it can make it more difficult for you to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes.
- Stick to a regular sleep schedule. Set your biological clock by sleeping and getting up at the same time every day, including weekends. Get up at your usual time in the morning even if you’re tired. This will help you get back in a regular sleep rhythm.
- Turn off all screens at least an hour before bed. Electronic screens emit a blue light that disrupts your body’s production of melatonin and combats sleepiness. So instead of watching TV or spending time on your phone, tablet, or computer, choose another relaxing activity, such as reading a book or listening to soft music.