Do you lay in bed, staring at the dry ceiling and fighting insomnia for hours after you’ve said, ‘Goodnight’?
Then this is for you!
Missing out on a good night’s rest and having to deal with fatigue in the morning can be frustrating. ‘One of the most common medical problems today is Insomnia’, according to the Sleep Disorders Center at John Hopkins and the causes could be attributed to certain health conditions or stress at work.
Insomnia may be short-term; brought by a recent traumatic situation, or chronic; lasting up to 3 months. Chronic insomnia usually requires medical intervention.
Common Causes of Insomnia
– Stress: According to the National Sleep Foundation, 50% of people who have experienced insomnia have attributed it to stress and worry.
– Heightened Mental Activity: This is a situation whereby your brain refuses to shut down. You may find yourself rehashing all the activities of the day, planning for the next day or an elaborate event.
– Health Issues: These may include untreated sleep disorders, pain from injuries, asthma and so on.
– Prescribed Drugs: Some medications cause insomnia as a side effect. These include; some antimalarial drugs, cold medicine and pain relievers.
– Alcohol and other Stimulants: Alcohol may seem to help you fall asleep but the long-term effect once it has been absorbed by your body, can include restless sleep at night. Coffee consumption before bed can also contribute to Insomnia.
Whatever the cause of your sleeplessness, here are few quick tips you can follow to combat Insomnia;
1. Follow A Consistent Sleep Pattern
Even on weekends… It may sound good to sleep in on Saturday because you’ve been stressed out all week. Or to take mini naps during the day because you didn’t sleep well at night.
Yet, training your body to sleep and wake up at the same time daily will help you combat Insomnia. You’ll also guarantee that you always get quality sleep.
2. Use Your Bed For Its Sole Purpose
This might not be an option depending on your living arrangements, however, you should still take care to limit the activities you use your bed and/or bedroom for. This includes reading, watching movies, working and so on.
The goal is to condition your body to recognize that your bed is meant for sleeping and this will help you get to sleep faster.
3. Eliminate Stimulants Before Bed
The effects of caffeine and nicotine can last up to several hours which means you should definitely avoid food containing any of these at least 4 hours before you need to sleep. This also includes light from electronic devices, alcohol and any medication that has a stimulant effect.
In the case of medications, ask your Doctor for the best time to use prescribed drugs in order to reduce the effect on your sleep.
4. Exercise Regularly
The effects of regular exercise on your wellbeing cannot be overstated. If you’re having trouble sleeping, the endorphins released after a workout have been proven to trigger positive responses in your body (like doses of morphine). This will help your mind and body relax more and improve your quality of sleep.
Make sure you finish your workout at least 3 hours before bedtime as exercise can also serve as a stimulant.
5. Recondition Your Mind
Help your brain stay away from stressful thoughts at bedtime by using stress reduction techniques to relax your mind and body. There are several ways you can guide your mind to rest.
For instance, listening to relaxing music or audiobooks, practising deep breathing techniques and meditation are some ways you can control what you’re thinking about at bedtime.