You lay down on the bed and somehow can’t sleep. Counting imaginary sheep or just wondering while changing postures. You have work on the next day and rest is needed. But how can you actually get up without even sleeping? If this is the story of every other night, you might be suffering from a sleeping disorder; insomnia.
In this particular sleep disorder, the sufferer faces the inability of falling and staying asleep and in some cases; they don’t feel fresh even after having enough hours of sleep. Insomnia is a condition that will drain your energy, mood, and behavior and health condition during routine life. Few may people know that chronic insomnia can develop some deadly diseases in people who are deprived of sleep. But don’t worry simple changes to your lifestyle and daily habits can help you say goodbye to sleepless nights.
- Making sleep environment in your room: A couple of hours before you get to bed help in putting you to sleep fast and better. For this purpose, the room should be quiet, cold and dark. Dim the exposure of light in the evening, this will send messages to your brain that it’s getting dark that it’s time to sleep. The bio clock gets better this way. Melatonin is something that is functional when there is enough light absorbed during the day. Lack of absorption of light can result in a sleepy mind. Too much absorption of artificial during the night can make the brain overly active and reduce sleep.
- Develop a sleeping timetable and follow it. Set a time that should be according to the hours of sleep you need to feel fresh during the day. Don’t worry even if you have to lie on the bed awake for hours in the first week. Adapt some activities before sleeping that will improve sleep behavior. Some people read a book, and some take a hot shower to stimulate better sleep pattern.
- Playing some soft music can soothe the mind. But don’t listen to loud music before bed it will stimulate your mind instead.
- Readingis a very useful therapy for insomnia and other sleep disorders. Try reading in dim light, but don’t read from backlit devices such as iPads.
- Relaxing showers are very helpful when you deal with sleep problems. Try a refreshing aromatic shower. Or simply use bathing gels. Five drops of lavender oil or 3 drops of ylang-ylang will do the trick also.
- Snacks to havebefore bedtime that will help you to include bananas, chicken, and turkey (take a very small bite-like portion only). Such food products are added with tryptophan, which is a type of amino acid. This amino acid is a key ingredient in producing serotonin that is a chemical for brain that aids in sleeping.
- Some Herbs to sniff: Na-ah! Don’t get me wrong, some herbs have been proven clinically to work as a mild tranquilizer that will soothe that excited mind of yours and give it the peace it requires to sleep
- For this instance dab a bit of lavender oil on your temples and forehead before you hit the bed. The aroma should help to put you to sleep.
- Put a drop of jasmine essential oil on each wrist just before you plan to sleep. A research study proved the fact that people who used jasmine scent in room had a relaxing sleep as compared to people that did not. Even lavender oil does the same trick and works well.
- Milk contains tryptophan and carbohydrates help tryptophan enter the brain. Consuming a glass full of fresh warm milk and a cookie or having warm milk with a spoon full of honey can aid in sleep too.
- Avoid the intake of caffeine, nicotine and alcohol during the late hours of the evening (better if you don’t take them even in the afternoon). Even though, alcohol makes, your body loose and doze off it will affect the quality of your sleep. Whereas caffeine (that sits inside your coffee mug) is a stimulant, and it will excite your mind.
- Sweat yes; you got to sweat for the sake of a good sound sleep. One study proved that sleep deprived people that selected an exercise pattern had a better sleep time, faced less depression, and were more energetic all While others suggest that working out before bedtime or even in the evening would only stimulate your body and interrupt your sleep. Well, if it does, try a morning run instead or pick any time that suits you.
- Some electronic devices are built with LEDs that emit artificial light. This light acts as the suppressor of melatonin production. Before sleeping make sure to keep these gadgets away to avoid the use of them. Another problem with these Light-emitting devices is that they participate and encourage the mind, which results in declined performance of sleep.
- Meditate and then meditates some more: I know it sounds boring right, but let me tell you, regular meditation has rewarded a lot of insomniacs with the sleep they lost long ago. It has proven to be the most useful therapy for treating insomnia. Some very reliable sleep positions/postures are mentioned as follows