Insomnia is a sleep disorder which affects millions of people worldwide. It can be caused by various factors such as anxiety, stress, depression, chronic pain, and medical conditions.

The inability to fall asleep or stay asleep can lead to daytime fatigue, irritability, and poor concentration. If you are struggling with insomnia, there are several strategies you can implement to improve your sleep quality. In this article, we will discuss a two-hour ritual which can help you conquer insomnia.

Step 1: Create a relaxing environment

Creating a relaxing environment can help you fall asleep faster and stay asleep longer. Your bedroom should be dark, quiet, and cool. The temperature should be between 60 and 67 degrees Fahrenheit.

Remove any distractions such as televisions, computers, and smartphones. If you cannot avoid the noise outside your bedroom, try using earplugs or a white noise machine.

Step 2: Take a warm bath

A warm bath can help your muscles relax, lower your body temperature and set the stage for sleep. After a long day, set aside 20 minutes to take a warm bath with Epsom salt. Epsom salt contains magnesium which can help calm your nervous system.

Step 3: Drink chamomile tea

Chamomile tea is a herbal tea that has been used for centuries to promote sleep. It contains an antioxidant called apigenin which binds to benzodiazepine receptors in the brain, reducing anxiety and promoting sleep.

Drink a cup of chamomile tea before bedtime to help you relax and unwind.

Step 4: Practice relaxation techniques

Relaxation techniques such as deep breathing, progressive muscle relaxation and meditation can help calm your mind and body. Deep breathing involves slowly inhaling and exhaling, helping to lower your heart rate and blood pressure.

Progressive muscle relaxation involves tensing and relaxing your muscles starting from your feet up to your head. Meditation involves focusing your attention on your breath or a visual image, helping to quiet your mind.

Step 5: Avoid stimulation before bedtime

Stimulation before bedtime can interfere with your sleep quality. This includes avoiding caffeine, alcohol, nicotine, and heavy meals at least 3 hours before bed.

It is also important to avoid stimulating activities such as watching television or using electronic devices since the blue light can suppress your melatonin levels.

Step 6: Practice good sleep hygiene

Good sleep hygiene involves creating a bedtime routine and sticking to it. This includes going to bed and waking up at the same time every day, even on weekends and holidays. It is also important to exercise regularly, but not right before bedtime.

Exposure to natural daylight during the day can also help regulate your circadian rhythm.

Step 7: Seek professional help

If you have tried these strategies and still struggle with insomnia, it may be time to seek professional help. Your healthcare provider can evaluate you for underlying medical conditions that may be affecting your sleep.

They can also recommend cognitive-behavioral therapy or prescribe medication if necessary.

: Conclusion

Conquering insomnia requires a multi-faceted approach that involves creating a relaxing environment, practicing relaxation techniques, avoiding stimulation before bedtime, practicing good sleep hygiene and seeking professional help when necessary.

By implementing this two-hour ritual, you can improve your sleep quality and wake up feeling rested and refreshed.