In the list of reasons why people go to a doctor for help, insomnia comes after the common cold, disorders of the body systems, stomach or headaches. According to the Gallup Institute, out of 1,000 adults, 1/3 complained that they wake up the middle of the night and cannot fall asleep again.
In Today’s Article, We Will Discuss “17 Tips To Beat Insomnia”
For a long time, doctors automatically prescribed a pill or two at night to help you fall asleep, but today the approach to the problem is changing. Every year, researchers and doctors are increasingly learning about sleep, and this expands their ability to help in each case.
1 Help For Insomnia Sufferers
Severe sleep disorders can sometimes lead to chronic insomnia, which can have such dangerous forms as mental disorders, breathing problems or unexplained leg movements in the middle of the night.
- Experts are unanimous in saying that if you can’t easily fall asleep or sleep throughout the night for a month or so, you should probably consult with a specialist.
- There are several sound approaches you can try to solve your problem. You can use only one method of treatment. You can use a combination. In any case, discipline is the key to success.
Says psychologist and director of the Center for Sleep Disorders in North Valley, California, Michael Stevenson, “sleep is a natural physiological phenomenon, but it is also the right behavior.”
2 Go To Bed At A Certain Time
Sleep is an inevitable break in the 24-hour day, says Dr. Merrill Mitler, director of the science department at the Scripps Clinic and Research Foundation in La Jolla, California. “We insist that people have habits persistent.
- The bottom line is to sleep well enough at night and not feel sleepy during the day.
- To achieve this goal, try to go to bed every day at the same time so that you can establish your circadian rhythm system.
- The so-called internal clock, which regulates most of your functions. Just as important, taking up the same time every morning.
- Set your bedtime, say, from 1 am to 6 am.
- If you sleep soundly during these 5 hours, add 15 minutes every week until you wake up in the middle of the night.
- Do not add the next 15 minutes until you stop waking up in the middle of the night. You will learn that you have reached the limit of the sleep you need when you wake up fresh, energetic, ready for a busy day.
- If you wake up at night and cannot fall asleep again after 15 minutes, do not fight insomnia, Dr. Mitler insists. Stay in bed & listen to the radio until sleepiness comes again.
Try to wake up in the morning at the appointed time. Do not try to watch the “interesting” dream. It also applies to weekends. Stay up late on Saturdays and Sundays. Otherwise, you may have trouble falling asleep on Sunday evening, which will make you feel overwhelmed on Monday morning.
3 Go To Bed Feeling Sleepy (Beat Insomnia)
As you grow older, your body needs less sleep. Most newborns sleep up to 18 hours a day, but by ten years of age, it usually takes 9-10 hours to sleep.
- Experts agree that for adults there is no “norm” for the duration of sleep. On average, it is 7-8 hours, but some 5 hours are enough to, as experts say, “sleep effectively.”
- Get into bed only when you feel sleepy, advises Dr. Edward Stepansky, director of the insomnia clinic at the hospital for the treatment of sleep disorders, Henry Ford, and the Detroit, Michigan Research Center.
- If you can’t fall asleep in 15— 20 minutes, get up and do something nicely monotonous: read a magazine article (but not a book that can carry you away), knit, watch TV or balance your income and expenses.
- Don’t play computer games that can be moved, and not perform jobs such as washing or home cleaning.
When you feel sleepy, go to bed again. If you cannot fall asleep, repeat the procedure until you fall asleep. However, remember: always get up at the same time in the morning.
4 Calm Down And Relax Before Bedtime
Some people are so busy that when they go to bed, they have time for the first time in a day to think about what happened during that day, says psychiatrist Dr.
David Neubauer, who works at the Johns Hopkins University Sleep Disorder Center at the Francis Scott Key Medical Center in Baltimore, Maryland.
5 Alternative Way: Light Up Your Life
Researchers the National Institute of Mental Health use bright light in the morning to help people who suffer from chronic sleep deprivation establish their circadian rhythm, or “internal clock,” for more regular work.
- According to Dr. R. Joseph-Vanderpool, a psychiatrist at the National Institutes of Health branch of clinical psychobiology, many people suffer from what he calls sleep phase delay syndrome. Simply put, they do not swing in the morning.
- That is why when they get up in the morning, say, about 8 o’clock, they are seated for 2 hours in front of high-intensity fluorescent lamps with a full spectrum of radiation — an intense light that resembles a summer morning in Washington.
- In turn, this light gives the body a signal that it is already morning and time to act. In the evenings, they wear dark glasses so that the body knows it’s time to calm down.
- Until now, Dr. Joseph-Vanderpool gets good results from his patients, who have become more energetic in the morning and sleep better at night after several weeks of treatment.
- He says that after waking up, the same effect can be achieved at home by walking about the neighborhood, sitting the sun or working in the yard.
- In winter, it may be advisable to consult a doctor what type of artificial lighting is best to use.
- An hour or 2 before you go to bed, sit for at least 10 minutes, reflect on your daily activities.
- Analyze the causes of your stress, as well as problems.
- Try to come up with solutions. Plan your actions for tomorrow.
This exercise will help “clear your mind” of irritation and problems that may prevent you from sleeping when you stretch the blanket over you. By eliminating all this, you will be able to adjust your mind to pleasant thoughts and images when you try to go to bed.
If for some reason, a rough reality starts to leak into your consciousness, throw it out of your head, saying: And I have already thought about everything and know what to do.
6 Do Not Turn Your Bed Into A Study
If you are going to go to bed, you must get ready for bed, recommends Dr. Magdy Soliman, a professor of neuropharmacology at the college of pharmacy at the University of Florida.
Do not watch TV, do not talk on the phone, do not argue with your partner, do not eat and do not solve everyday problems in bed. Leave the bedroom only for sleep and sex.
7 Avoid Exciting Drinks In The Afternoon
Coffee, cola and even chocolate contain caffeine – a powerful stimulant, so try not to use these products after 16 hours, warns Dr. Mitler. Do not smoke: nicotine is also a stimulant.
Give Up The Glasses For The Night
Avoid drinking alcoholic beverages at dinner and during the evening, recommends Dr. Stevenson. In the middle of the night, its action will pass, your body will be free from it – and you will wake up.
8 Remember The Side Effects Of Drugs
Certain medications, such as asthma aerosols, can disturb sleep. If you are taking medicine prescribed for you, ask your doctor about its side effects. If this medicine can affect your rest, the doctor can replace it with another one or adjust the time of administration.
9 Change Your Work Schedule
Studies show that people who work on a rolling schedule, on an irregular schedule, when day and night work often alternate, have trouble sleeping, said Dr. Mortimer Meime-lak, director of the sleep lab at Sunnybrook Hospital, University Hospital Toronto.
Such a schedule with the change of day and night can cause long-distance flight syndrome throughout the day, and sleep mechanisms can be disturbed entirely. Solution: try to get regular work hours, even if it is the night.
10 Bedtime – Just A Light Snack
Best of all, bread and fruit are 1 or 2 hours before you go to bed,” advises Dr. Sonia Ancoli-Israel, a psychologist and professor of psychiatry at the University of California School of San Diego. Drink a glass of warm milk.
Avoid sweets, as sugar can excite the nervous system or heavy foods that will be a burden for the body. Caution: if you are an older person, do not drink many fluids before going to bed, you can wake up at night because of the need to go to the toilet.
11 The Place To Sleep Should Be Comfortable
Insomnia can often occur because by pressure, says Dr. Stevenson. “You go to bed, but you are nervous and worried, the nervous system is tense, and it interferes with sleep. Soon the bed is associated with insomnia, and in response to this, obsessive fear develops.
You can change this position by making your bedroom cozy and comfortable. Change the colors in the room to your favorite ones, protect the place from noise, protect from light with dark, heavy curtains.
Buy a comfortable bed. It does not matter whether it is a spring or hydrostatic mattress, a vibrating bed or a mattress on the floor. If you feel good about it, use it. Nightwear should be loose.
Make sure that the air temperature in the bedroom is comfortable – not too hot and not too cold. Make sure there are no clocks nearby whose sound might disturb you during the night.
12 Disconnect From Worries
Try not to think about the stressful daycares, concentrating your thoughts on something pleasant and calm, advises Dr. Stevenson. The noise of a waterfall, the waves crashing against the shore, or the sound of rain in the forest. The only rule is: make sure that it does not irritate and excite you.
13 Use Aids
Earplugs (earplugs) will help isolate yourself from unwanted noise, especially if you live on a busy street or close to the airport, Dr. Ancoli-Israel said. Who always think they are on the verge of a cold.
14 Master The Relaxation Technique And Apply It
The carefully you try to sleep, the more likely you are to gnash your teeth all night. That is why it is important to relax as soon as you are in bed.
For insomnia, the problem is that people are trying too hard to fall asleep, explains Dr. Stevenson. The key to falling asleep successfully is not to work too hard and not to bring yourself to insanity.
Exercises can help deep breathing, muscle relaxation or yoga. It may not work out direct away, but, as Dr. Neubauer says, This is like a diet: you have to work on it all the time. To achieve results, it will take time.
If you try, it will be justified. Here are two techniques that doctors consider particularly successful:
- Slow your breathing and imagine that the air slowly comes in and out of you, breathe with the diaphragm. Practice during the day to make it easy before bedtime.
- Tune in to turn off unpleasant thoughts, penetrating the consciousness. Think about the events that pleased you. Remember the good times, fantasize or play mental games. Try counting sheep or counting back from a thousand, each time diminishing by seven.
15 Take A Walk Before Bed
Do some physical exercises at the end of the day, but not late in the evening, Dr. Neubauer and Dr. Soliman suggest. They should not be too tense: walking around the house is what you need.
The muscles, but also the body temperature rises, and when it starts to fall, it can contribute to sleepiness. Exercise can also cause the deep, refreshing sleep that the body most needs to recuperate.
16 The Relaxing Effect Of Sex
For many people, sex is a fun, relaxing, mentally and physically way to calm down before you go to bed. Indeed, some researchers have found that the hormonal mechanism involved during sexual activity helps improve sleep.
However, again, it depends on the person, said James C. Walsh, director of the Center for the Treatment of Sleep Disorders at the Dakones Hospital in St. Louis, Missouri. However, if you find it enjoyable, it can help you a lot.
17 Take A Warm Bath
One of the theories that sleep researchers adhere to is that normal body temperature triggers the body’s circadian rhythm. During sleep, the heat is low. The highest is for the day.
It is believed that as the temperature decreases, drowsiness develops in the body. Thus, a warm bath, taken 4-5 hours before bedtime, will raise the body temperature. Then, when it begins to decline, you will feel tired and fall asleep more easily.