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how to cure insomnia

How to Cure Insomnia: 2 in 5 Malaysians Struggle with Sleep

Struggling with sleepless nights? You’re not alone. A recent survey reveals that two in five Malaysians are not getting enough sleep, contributing to rising health issues such as diabetes, hypertension, and obesity (Malay Mail). This widespread issue highlights the importance of addressing insomnia and improving sleep quality for better health and productivity.

Fortunately, there are effective ways to treat insomnia and achieve restful nights. This guide provides practical tips and treatments on how to cure insomnia.

Table of Contents

What is Insomnia?

Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early. Chronic insomnia can impact physical and mental health, making it crucial to address the issue promptly.

Common Causes of Insomnia

  • Stress and Anxiety: Work or family-related stress is a major factor.

  • Unhealthy Sleep Habits: Irregular sleep schedules and excessive screen time.

  • Dietary Factors: Consuming caffeine or heavy meals close to bedtime.

  • Environmental Factors: Noise and heat, especially in urban settings.

The Effects of Not Getting Enough Sleep

Insufficient sleep due to insomnia can lead to:

  • Cognitive Impairment: Difficulty focusing and poor memory.

  • Mood Changes: Increased irritability and stress.

  • Weakened Immunity: Greater susceptibility to illnesses.

  • Physical Health Issues: Increased risk of heart disease, diabetes, and obesity.


A supportive mattress and pillow can alleviate discomfort and improve your chances of restful sleep, reducing the negative effects of insomnia.

How to Cure insomnia: 8 Ways to Treat Insomnia Effectively

  1. Maintain a Consistent Sleep Schedule:
    Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock.

  2. Create a Relaxing Sleep Environment:
    Ensure your bedroom is dark, quiet, and cool to set the stage for restful sleep. Invest in cozy bed linens and a microfiber blanket for added comfort. Consider adding a mattress topper to enhance the “melting” feel of your bed. Lowering the room temperature can also improve your sleep quality, as cooler environments are more conducive to rest. A high-quality mattress and supportive pillow can further enhance comfort and reduce disruptions.

  3. Limit Screen Time Before Bed:
     The blue light emitted by phones, tablets, and TVs can disrupt melatonin production. Avoid screens at least an hour before bedtime.

  4. Practice Relaxation Techniques: Incorporate activities like:
    • Meditation
    • Deep breathing exercises
    • Light yoga

    These practices can help reduce stress and prepare your body for sleep.

  5. Avoid Stimulants in the Evening:
    Reduce intake of caffeine, nicotine, and sugary snacks after 4 PM. Opt for calming teas like chamomile instead.

  6. Seek Professional Therapy (CBT-I):
    Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured and evidence-based approach to treat insomnia. Consult a sleep specialist for this therapy.

  7. Consider Over-the-Counter Sleep Aids:
    If your insomnia is temporary, consult a pharmacist about safe, non-prescription options. Avoid long-term reliance on sleep aids.

  8. Explore Natural Remedies:
    Natural options include:
    • Melatonin Supplements: To regulate sleep-wake cycles.
    • Essential Oils: Lavender oil for calming effects.
    • Herbal Remedies: Valerian root and passionflower.

How Mattresses and Pillows Can Help

The quality of your mattress and pillow plays a significant role in addressing insomnia. Here’s how:

  1. Comfort and Support: A mattress that conforms to your body’s natural alignment and a pillow that supports your neck can prevent aches and pains, making it easier to fall asleep.

  2. Temperature Regulation: Breathable mattresses and cooling pillows can help maintain an ideal sleep temperature, especially in humid climates.

  3. Durability and Hygiene: High-quality materials resist allergens and dust mites, promoting a cleaner and healthier sleep environment.


Upgrading to Nosda’s premium mattresses and pillows can significantly improve sleep quality and alleviate insomnia symptoms.

How to Cure insomnia: Dos and Don’ts

Dos:

  • Stick to a bedtime routine.

  • Keep a sleep diary to identify patterns.

  • Exercise regularly but avoid vigorous activities before bed.

Don’ts:

  • Nap excessively during the day.

  • Rely solely on sleeping pills without medical advice.

  • Ignore underlying medical conditions causing insomnia.

Frequently Asked Questions (FAQ)

What is the best natural remedy for insomnia?

Melatonin supplements and lavender essential oil are popular natural remedies for improving sleep quality.

It varies based on the individual and the treatment method. Behavioral changes may show results within a few weeks.

Yes, foods high in caffeine or sugar can disrupt sleep. A balanced diet with calming teas can promote better rest.

Short-term use may help, but consult a doctor for guidance and avoid dependency.

Sleep specialists and clinics offer tailored treatments for insomnia.

Conclusion

Insomnia can disrupt your daily life, but with the right strategies, you can reclaim restful nights. By maintaining healthy sleep habits, exploring natural remedies, and investing in a quality mattress and pillow, you can overcome insomnia and improve your overall well-being. We’ve shared insights on how to cure insomnia, and we hope you find this article helpful.

Check Out Nosda’s High-Quality Mattresses

A supportive and comfortable mattress can make a world of difference for better sleep. Explore Nosda’s range of high-quality mattresses and pillows to enhance your sleep experience

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