Everyone experiences trouble sleeping once in a while. While this may be Inconvenient, it’s often temporary. However, when this happen many nights in a row, you might have a sleeping problem.
When you don’t get enough sleep for an extended period of time your tiredness impacts every part of your life. Physically, you might notice a decrease in your
Productivity and daily activities. Emotionally, you may experience relationship problems or a change in your personality. Mentally, a chronic sleep problem can
create stress and anxiety.
Sometimes lack of sleep may be an indication of a medical problem or as a result of sleep deprivation/bad routine
Try all of the following:
Create bedtime schedule
So that your body can learn how to fall asleep without medication or stimulant… Plan to get 7-8 hours of sleep nightly, and don’t allow yourself to oversleep. If you wake up the same time every day you’ll establish a routine. You can avoid naps during the day pattern.
Sleep in a conducive environment.
The more comfortable and relaxing your sleep
space is, the better your chances for falling asleep and staying asleep.
Also important to the sleep environment is the equipment used when sleeping.
Sleep equipment includes the pillow, bedding, mattress, and sleep clothes.
Your mattress should be smooth and firm so that your back is well-supported and
your body is comfortable when lying down. Make sure the mattress is supported
completely by the bed frame to avoid sagging.
The mattress should also be appropriately sized for your body. Make sure you
have a big enough bed so that you have enough space. If you have a single or
double bed, consider buying a larger queen or king sized mattress.
Use whatever style and type of pillow you find most comfortable. It doesn’t
matter what it’s made of as long as it provides you with neck and head support.
The sheets and blankets should be clean.
Exercise daily :
Getting exercise during the day is an important factor in how well you sleep at night. If you are physically active during the day, you body will be able to relax
and fall asleep easier. Exercise helps your body deal with daily stress and
Music and Sounds for Sleep Induction
The earliest form of this technique is the lullaby, which has successful
soothed even the most colicky baby. There are many CDs and sound devices on
the market today that are designed to have the same effect as a mother singing
or humming a child to sleep. You can easy listen to a soft music of your choice and gradually fall asleep.
Stay Away from Internal Stimulants
There are stimulants that affect your body from the inside. Impacting the way you feel, think, and relax, these products contain caffeine, sugar, and chemicals. Whileyou don’t need to completely remove these items from your diet, you do need to
pay attention and be sure not to ingest them after dinnertime to avoid difficulty
Watch your diet
Your diet impacts your ability to fall asleep and maintain sleep at night. By eating
a healthy diet, low in processed foods, sugar, fat, and preservatives, you may
find that you can stop the cycle of insomnia and improve your overall health.
A soothing warm bath an hour or so before bedtime will relax you and help youfeel sleepy. The warm water will relax your major muscle groups, help your circulatory system, and raise your body temperature. When your core temperature returns to normal about an hour after the bath, you’ll still feel relaxed and comfortable and your body will be ready for sleep.
After trying any of these tips if you don’t seem to notice a positive change please contact your doctor.
To your Good health,