30 to 35% have brief symptoms of all adults struggle with
insomnia. I certainly know that I have. And I also know how frustrating
the condition can be, I mean, there are only so many reruns of MASH a
man can watch late night (ladies, also). If you are like me, you will
try anything to sleep. There is nothing worse than looking at the clock
and suddenly realizing that it is 4 am and you are nowhere near feeling
sleepy. Well, putting raisins in baked goods is worse. I think that is
far worse. But for the sake of staying on topic, insomnia is a true
burden.
Stop Boozing Before Bed
I love the happy sauce just as much as the next person, but it probably ain’t so good for sleep.
Although you may feel tired after having a few drinks alcohol actually inhibits you from sleeping during your rapid eye movement
(REM) cycle. Your REM cycle happens about 90 minutes after falling
asleep and is the most restorative part of your sleep. If you wake up
feeling drowsy and tired there’s a good chance your REM sleep was
disrupted. Alcohol can also cause problems with breathing, which can
induce sleep apnea. Sleep Apnea is where your breathing pauses while you
are sleeping. This can be dangerous because many people don’t realize
it’s happening to them.
Kill The Electronics, For Goodness Sake!
Laying in bed texting old friends on the left-coast or Googling absurd thoughts can only help fire up the insomnia machine.
Our bodies are meant to start winding down when the sun
goes down. Use of electronic devices right before bed disrupts your
body’s natural rhythm of sleep. Photoreceptors in the retina can sense
light and dark which signals our brain to the day-night cycle. The
electronic devices we use emit enough light to confuse the brain and
promote wakefulness when we should be ready for sleep.
Move Your Body!
Sleep and exercise tend to have a complicated
relationship. If you don’t sleep you will be too tired to work out.
However, if you don’t exercise your body tends to have a harder time
falling asleep. Regular exercise does wonderful things for the body. It
improves heart health and blood pressure, builds bone and muscle, helps
combat stress, can improve mood, and helps you sleep. So when is the
best time to workout? You want to make sure you workout early afternoon
or evening. Exercising raises your body temperature, which will slowly
decrease after your workout. This change in body temperature has proven
to be a trigger in helping you fall asleep.
Shut Off Water Two Hours Before Bed
I don’t mean literally shut off your home’s water supply. I
mean stop drinking water close to your bedtime. Drinking too much of
any liquid within an hour before bed can cause the late night trips to
the bathroom. Never fall asleep thirsty but rather taking small sips of
water will help with not having to get up.
Melatonin
Melatonin can be a great tool if used correctly. Melatonin
is a naturally occurring hormone in the brain that signals your body to
start falling asleep. Taking melatonin can help speed up the falling
asleep process however you need to establish a good night time routine
if you are going to take it. Usually, people only need to take it
short-term as your body will eventually fall in to a sleep pattern.
Long-term use of melatonin can indicate a more serious sleep disorder.
Lavender pillow
Research has shown that Lavender can reduce anxiety and
insomnia. Lavender helps increase slow-wave sleep, which is where the
heartbeat slows and the muscles relax. You can purchase a lavender pillow on amazon.com or buy lavender oil, at your nearest supplement store.
If your insomnia is stretching out over a period of
months, you constantly feel tired during the day time, or your
relationships are suffering because you feel tired and irritable, it
might be a good idea to seek your doctor’s advice.
I hope these tips will help you get a better night’s sleep. Please feel free to comment with any other suggestions you may have.
Source : http://healthtoday.com/insomnia-cures-hacks/
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