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
Bound angle pose used called “Baddha Konasana.”
- Sit on the ground in a relaxed position and then with your hands hold your feet or ankles
- If you can bring your feet close comfortably then pull them closer to the groin.
- While exhaling you need to bend forward while maintaining a firm posture of the spine.
- Keep inhaling and exhaling while your body starts to relax
Ahead to knee posture called “Janu Sirsasana.”
- Sit down on the floor join a firm posture. Extend your legs in front while sitting. Having a problem with your spine being rounded while bending? You can surely bend your needs a little to avoid it.
- Start bending the knee in such a position that the hip opens, and the right foot’s sole touches the lower area of the left thigh. If you have comfortable, then position it this way otherwise if it doesn’t reach then use a cushion.
- While taking in your breath keep your spine extended straight and firm
- When you exhale the breath, then bend forward, keeping the spine as well as neck straight. While your posture remains steady from your hip area over the leg (left). While doing this, you need to look at your left foot’s toe while you inhale and exhale. Make sure to keep your hands in the side position.
- Perform the same repetition on the other half of the body.
- Take a hike out: The body works on a marvelous mechanism. It reacts to the routine, it is put through thus sunlight is important for the body to keep it active during the day. And during the night after all that work the body becomes tired and needs sleep.
- Some useful tactics will surely trick your mind to sleep.
Let your body loose gradually, once you get in bed think on your feet getting numb and burying in the mattress, and then slowly up the walkway towards your leg and so on.
If still you are unable to sleep after these remedies then starting a work that involves recurrence is supportive. Example: to knit something such as a dress or to quantify the made-up sheep jumping over you. Yeah, count sheep and bore your mind in every way possible.
- A tip to remember for insomniacs is that avoid blaming the bed for your lack of sleep and lay down idle for hours on it. If you are still not in the mood to sleep, then get out of bed and do some of the remedies mentioned above. Then when you feel sleepy, just come back. Keep in mind that the more you blame your bed for lack of sleep then the more this thought will dominate your mind and deprive you of sleep.