The night before an early trip or a major business presentation, you always go to bed early to try to obtain a decent night’s sleep. You lie awake, counting the minutes till your alarm goes off, your worry level rising with each passing second. The next morning, you wake up grumpy and fatigued, and you spend the remainder of the day behaving in a sluggish, irritable manner.
While insomnia may seem like a small inconvenience, it may potentially have major consequences for your health. Although it may be a symptom of stress, it may also be the cause of more serious problems, such as an increased chance of developing diabetes or cardiovascular disease.
Keep reading to learn about insomnia and other non-sheep-counting methods for dealing with it.
Intro to the Nighttime Arts
Insomnia is defined as the inability to fall asleep or maintain sleep by the National Sleep Foundation in the United States. It manifests itself in symptoms including fatigue, weakness, inability to focus, emotional instability, and subpar performance in social, academic, or occupational settings.
Insomnia may be acute, meaning it won’t last long, if, for instance, you have a pressing deadline for a large project. Alternatively, it might be chronic, meaning that it occurs regularly (at least three nights a week) and has lasted for more than three months.
Each case of insomnia is different, and the best treatment depends on the specifics of your circumstance. If it has become really difficult to manage, a conversation with your doctor about creating a unique treatment plan is vital.
Strategies for Better Restful Sleep
If you’ve had trouble sleeping for a few nights but it hasn’t yet reached a crisis point, you may find relief from natural therapies. These will help you obtain the recommended seven to nine hours of sleep per night.
Cultivate the habit of deep slumber. You get up at a certain time every day for work, therefore you should go to bed at an unmovable hour every night as well. Staying up late and sleeping in on workdays might throw off your circadian rhythms, so it’s important to stick to your regular bedtime and wake time.
If you want to get better sleep, starting the day early might help. Morning workouts have the potential to help you wind down, while late-night workouts may have the opposite effect.
Create a private space in your bedroom only for sleeping. Avoid doing stressful things in the bedroom and focus on soothing hobbies instead. Check if your bedroom has an environment conducive to resting: Block off light using blackout curtains or a sleep mask and put your phone in another room. Get a real alarm clock so you don’t have to keep getting up to check your phone. By following these steps, you may avoid becoming sucked into a never-ending social media loop that keeps you up all night. (Except that the glow of your phone really helps you wake up.)
Before turning in for the night, unwind with a warm and soothing beverage. Your mother’s advice to have a warm glass of milk before bedtime might end up being good advice. The amino acid tryptophan, which is present in milk, is a precursor to serotonin, a feel-good hormone and natural sedative. By adding honey to the mixture, the hormone will reach the brain more rapidly.
Hot tea is a good alternative. Before night, many people drink chamomile tea, which has been used for centuries as a sleep aid.
Let out a “ohm” Several scientific studies have indicated that meditation improves sleep quality, length, and the frequency with which one falls asleep, all of which are goals of the American National Sleep Foundation. Participants who practiced meditation and mindfulness reported less tiredness and sleeplessness than those who acquired basic sleep hygiene.
Your meditation practice is ready to begin right now. To meditate, one need just choose a comfortable sitting or lying down posture, shut one’s eyes, and focus attention only on one’s breathing. Your thoughts will wander from time to time, but when they do, just return them to your breathing. Combine mindfulness practices like meditation with CBT for insomnia for optimal results.
Put a natural sleep aid to the test. If you have concerns about using pharmaceutical sleep aids, you may want to consider trying a herbal sleep aid instead. Valerian root has been used to help those who have trouble sleeping obtain better rest. Melatonin, which regulates one’s circadian rhythm, is a common ingredient in modern sleep aids. It’s important to see your doctor before starting any new supplement regimen, since some of these products have the potential to induce unwanted side effects or interact negatively with the drugs you’re already on.