30 to 35% have brief symptoms of all adults struggle with insomnia. I certainly know that I have. And I also know how frustrating the condition can be, I mean, there are only so many reruns of MASH a man can watch late night (ladies, also). If you are like me, you will try anything to sleep. And you have probably looked up every insomnia cure or insomnia hack you can think of. There is nothing worse than looking at the clock and suddenly realizing that it is 4 am and you are nowhere near feeling sleepy. Well, putting raisins in baked goods is worse. I think that is far worse. But for the sake of staying on topic, insomnia is a true burden.
Stop Boozing Before Bed | Insomnia Cures
I love the happy sauce just as much as the next person, but it probably ain’t so good for sleep.
Although you may feel tired after having a few drinks alcohol actually inhibits you from sleeping during your rapid eye movement (REM) cycle. Your REM cycle happens about 90 minutes after falling asleep and is the most restorative part of your sleep. If you wake up feeling drowsy and tired there’s a good chance your REM sleep was disrupted. Alcohol can also cause problems with breathing, which can induce sleep apnea. Sleep Apnea is where your breathing pauses while you are sleeping. This can be dangerous because many people don’t realize it’s happening to them.
Kill The Electronics, For Goodness Sake! | Insomnia Hacks
Laying in bed texting old friends on the left-coast or Googling absurd thoughts can only help fire up the insomnia machine.
Our bodies are meant to start winding down when the sun goes down. Use of electronic devices right before bed disrupts your body’s natural rhythm of sleep. Photoreceptors in the retina can sense light and dark which signals our brain to the day-night cycle. The electronic devices we use emit enough light to confuse the brain and promote wakefulness when we should be ready for sleep.
Move Your Body! | Insomnia Cures
Sleep and exercise tend to have a complicated relationship. If you don’t sleep you will be too tired to work out. However, if you don’t exercise your body tends to have a harder time falling asleep. Regular exercise does wonderful things for the body. It improves heart health and blood pressure, builds bone and muscle, helps combat stress, can improve mood, and helps you sleep. So when is the best time to workout? You want to make sure you workout early afternoon or evening. Exercising raises your body temperature, which will slowly decrease after your workout. This change in body temperature has proven to be a trigger in helping you fall asleep.
Shut Off Water Two Hours Before Bed | Insomnia Hacks
I don’t mean literally shut off your home’s water supply. I mean stop drinking water close to your bedtime. Drinking too much of any liquid within an hour before bed can cause the late night trips to the bathroom. Never fall asleep thirsty but rather taking small sips of water will help with not having to get up.
Melatonin | Insomnia Cures
Melatonin can be a great tool if used correctly. Melatonin is a naturally occurring hormone in the brain that signals your body to start falling asleep. Taking melatonin can help speed up the falling asleep process however you need to establish a good night time routine if you are going to take it. Usually, people only need to take it short-term as your body will eventually fall in to a sleep pattern. Long-term use of melatonin can indicate a more serious sleep disorder.
Lavender pillow | Insomnia Hacks
Research has shown that Lavender can reduce anxiety and insomnia. Lavender helps increase slow-wave sleep, which is where the heartbeat slows and the muscles relax. You can purchase a lavender pillow on amazon.com or buy lavender oil, at your nearest supplement store.
If your insomnia is stretching out over a period of months, you constantly feel tired during the day time, or your relationships are suffering because you feel tired and irritable, it might be a good idea to seek your doctor’s advice.
I hope these tips will help you get a better night’s sleep. Please feel free to comment with any other suggestions you may have.