Do you frequently wake up in the middle of the night followed by difficulty falling back asleep? Wake up feeling like you haven’t slept at all Or can’t sleep at all? You could be suffering from a common sleep disorder called Insomnia. Insomnia can make your daily life quite hellish. It can even lead to unfocused-ness, anxiety, depression and irritability. Untreated and ignored insomnia could be a potent threat to one’s health too.
Being aware of Insomnia can help you figure out what to do to help yourself as well as your loved ones. The more people know, the more progress will be made to find preventative measures and cures. Your sleep deprivation obviously can’t be cured overnight as studying Insomnia is still an ongoing process even in 2017.But getting help and being open to all the types of treatments will help you improve your life by a good measure.
Here are few “treatment” options for Insomniacs:
1. Things to avoid
You can have a better chance of sleeping if you stop doing the following things:
- Napping during the day
Power naps are not a good idea for people suffering from Insomnia. A short nap can make up for a troubling night and make your Insomnia worse.
- Eating, reading, binge watching while in bed
Listening or watching music or television, eating or reading in bed can make your more alert and bring about wakefulness. So, it’s best to only sleep in bed and not do anything else.
- Heavy meals prior to going to bed
Late heavy meals disturb your sleeping pattern. It activates your digestive system and delays sleep.
- Caffeine, alcohol or smoking at night, close to bedtime
Fluids will either fill your bladder to the brim or cause you to stay awake. Stimulants like coffee, nicotine, alcohol and even congestion medication have diuretic effects on your body and may hamper the ability to fall asleep if consumed close to the bedtime.
2. New practices
Adopt the following practices to induce sleep and better the quality of your sleep:
- Adjust the light and sound of your bedroom
You bedroom or sleeping area should feel like an environment desirable of sleeping. You can calm your system by using an app to play instrumental sleep inducing music and adjust light by switching dimmers off or opening the window drapes as you find appropriate. A good quality mattress can also bring significant improvements.
- Exercise at evenings for 20 minutes
Physical activity is a remedy for many diseases and disorders. Properly timed workout can help induce sleep in Insomniacs if done regularly and appropriately.
- Reserve bed for sleep only
Some people find themselves having sexual thoughts because they use the same bed to have sex as well as sleep. In rare cases, having separate beds for sleep and love-making has shown to make a difference.
- Use sleep-inducing essential oils before bed
Aromatherapy is a great approach to get some much needed zzzs. Lavender essential oil is an excellent sedative to induce sleep. Use a diffuser or sniff it from a handkerchief to encourage a good night of sleep.
3. Routines for relaxation
Having a relaxation routine is a must for insomniacs. You can try to calm your mind and body by:
- Having a hot bath
A warm shower or a bath encourages sleep by calming your mind and body after a tiring day,
- Drinking a cup of warm milk
A cup of warm milk is relaxing and great trick to get some sleep. For the lactose intolerants and milk haters, a warm cup of chamomile tea will also do.
- Meditating for 20 minutes
Practicing yoga, breathing exercise , or even sitting with eyes closed in a rocking chair can conjure up some calm and help your sleep better.
Making changes in your diet or including certain nutrients in your daily diet can help you get sleep. Include the following in your diet plan:
- Tart cherry juice
Cherry juice is naturally rich in melatonin, which is the hormone that induces sleep.
- Melatonin supplements
Ask your doctor to prescribe a dosage of melatonin supplement as a last resort.
The tryptophan amino acid in lean proteins like poultry, chicken, cheese and more help increase serotonin levels and can help you get sleep.
Addressing prolonged Insomnia with a doctor is the best idea as worsening can lead to associated complications like hypertension and diabetes.