Two o’clock in the morning, you are just lying in bed, tossing, turning, and trying to stay hopeful that you have time to catch a few hours of needed sleep before you have to get up. Indeed, sleep derivation is a frustrating condition that makes you feel miserable the next day.
The consequences of sleep deprivation affect us all and yet insomnia, which affects a large percentage of the population, according to many polls, is often treated as a self-inflicted condition receiving little sympathy. If you are one of these people, do not despair. So what can we do about it? There are many gurus out there and old wives tales, but in this modern age there has been lots of research, and various possibilities have been suggested to getting a good night sleep and approaching your new day with enthusiasm and vigour. Here are eight tips that can help in the fight against this disease.
What Is Insomnia & Reasons For Insomnia
Insomnia is a sleep disorder that is characterised by insufficient duration or unsatisfactory quality of sleep or a combination of these phenomena over a considerable time. Symptoms include poor sleep, poor quality of sleep, anxiety, inability to concentrate, and irritability. Insomnia can be chronic (a month or more) and acute (lasting several nights). There can be many reasons for this condition, so let’s consider the leading causes of insomnia:
- Incorrect lifestyle. Sleeplessness can be caused by the habit of eating a lot before bed or drinking energy drinks at night.
- Stress. The constant rush, fear of not having time, problems. All this leads to stress. And stress overwhelms the nervous system, which prevents you from sleeping at night.
- Sedentary lifestyle. Lack of physical activity and little time spent in the fresh air, severely affect the body. Among other things, it affects the nervous system, which then prevents you from falling asleep
How Can You Get Rid Of Insomnia?
Make Herbs & Drink Tea
Herbs are a safe way to get rid of sleep problems at home and catch some zzz. Herbs like Valeriana and Leonurus are the best way to soothe and help you sleep. Chamomile or mint teas are also useful for sleeping as they have a calming effect on the brain.
You can buy them at the pharmacy and drink them before going to bed. Brew a cup or two of your favourite tea to switch off after a long day and warm your body up for rest.
Another method to fight insomnia at home is aromatherapy. Such practise requires the use of different essential oils such as lavender, lemon balm, or rosewood that have a calming effect. Also, basil essential oil eliminates fatigue and fatigue while bergamot orange has a calming effect, awakening your creativity and imagination.
It is desirable to buy an aroma lamp, but if this is not possible, you can breathe in the aroma of essential oil. Essential oils can also be used when taking a bath by adding a few drops to the water. Bath time with the addition of essential oils before bedtime will allow you to relax and fall asleep quickly.
You can also use honey to get rid of insomnia. It is necessary half an hour before sleep to dilute a teaspoon of honey in a glass of warm water and drink it in small sips. You can also prepare a mixture of honey and apple vinegar. Add 1.5 teaspoons of vinegar to 100 grams of honey and put the dough in the fridge. Half an hour before bedtime, you should eat two teaspoons of this mixture.
What’s more, many individuals drink a glass of warm milk mixed with honey just before bed to help promote better sleep quality as both honey and milk can help to fall asleep faster.
Limit Caffeine & Alcohol Intake
Yes, we know how much you like coffee. However, if you want to improve the quality of your sleep, try to postpone all coffee receptions to the first half of the day, and do not abuse this drink in general. The effects of caffeine usually last for several hours, so the intake of coffee in large quantities at the other half of the day might affect your sleep quality. Caffeine may not only lead to difficulty initiating sleep but also trigger frequent awakenings at night.
Also, while alcohol can have a sedative effect for the first couple of hours following consumption, eventually it can contribute to frequent arousals and a restless night’s sleep. Try to refrain from alcohol intake before bed as well as drinking a lot of fluids as it can overwhelm the bladder, disturb your sleep, and require frequent visits to the bathroom.
Try Out CBD Oil
Since a major factor to a sleepless night is stress and anxiety, this naturally occurring compound might just help! Worried about your job, your family, your future, a continued argument with your boss, or an unfair assessment at university. They all pry on your mind as you relive the event and follow it up with an imaginary argument that you wish you had made at the time. These make for a seriously long night.
Cannabidiol, known as CBD, is a non-addictive, non-psychoactive product, (so it won’t give you a high) that comes from the cannabis plant. CBD oil benefits the body’s endocannabinoid system, making it worth considering as a relief in case of most physical and mental disorders. More research is being made on this product to establish positive effects on anxiety and consequently sleep and pain problems. People have suggested that starting with CBD oil can result in a good night sleep to feel calm, refreshed, and be your best in the morning.
Insert A Few “Minutes To Worry”
If you find yourself laying in bed, worrying and thinking about tomorrow, consider incorporating time in your schedule to solve significant problems. Spend 10-15 minutes to review the day and make plans or work-related tasks for the next day. The goal is to eliminate one set of concerns and avoid doing these things while you are in bed and trying to sleep.
If a worrying thought appears right before bed, write them down so that they do not interfere in your head. It will help avoid thinking about problems at night.
Turn Off The Lights
Studies show that the amount of light in the evening affects the quality of sleep. Exposure to bright lights inhibits the secretion of melatonin, the hormone that impacts your circadian rhythms and signals your body when it’s time to sleep.
It is unlikely that you will want to sit in the dark all night, so define a pleasant lighting level. A good idea to create a relaxing sleeping environment with soft, warm varieties of light, proper temperature, comfortable pillows, and a quiet atmosphere to make the bedroom conducive to fall asleep more easily.
Additionally, make sure to disconnect from electronic devices such as laptops, phones, and tablets as bedtime draws near. Light from bright screens can also alert the brain, making it harder to fall asleep.
Don’t Get Mad At Yourself
Do not judge yourself for not being able to sleep, because you are one of the few who can see beautiful dawn. Take insomnia and try to find your advantages, even in such a desperate situation. If you are lying in bed and worrying, try to turn your thoughts in a more positive direction by focusing on good memories or happy events to calm your mind and get sleep back.