Have you ever crawled under the covers, wanting desperately to sleep but instead tossing and turning all night long? Maybe your mind won’t shut down or you have a long to-do list that you cannot seem to stop thinking about. Whatever the cause, sleep problems can leave you feeling down in the dumps and make it difficult to perform at your best the next day at work. In addition, chronic insomnia is related to high blood pressure, diabetes and other serious health issues. Here are some groundbreaking therapies that can help you banish insomnia for good and get a better night’s rest.
Practice Mindfulness Meditation
Research from the JAMA Internal Medicine indicates that mindfulness meditation is effective at improving sleep. Mindfulness meditation is a mind-calming practice that focuses on staying present in the moment and breathing. It involves bringing your mind’s attention to the present instead of focusing on past or future worries, such as your long to-do list for tomorrow. Another component of mindfulness is focusing your breathing. Staying present in the moment and slowing your breathing helps the mind calm. This practice produces a shift in the body that is opposite of the stress response. For many people, sleep disorders are triggered by stress. Relaxing your body and mind can help ease many stress-related problems, as well as improve sleep.
When you suffer from insomnia, you tend to rise in the morning feeling tired and sluggish. It is easy to use fatigue as an excuse to skip the exercise, but research shows that it is beneficial not just for cardiovascular health and brain function, but also for improved sleep. A study published in 2011 in the Journal of Mental Health and Physical Activity found that a representative sample of more than 2,600 Americans slept considerably better and felt more alert during the daytime after exercising at least 150 minutes per week. In fact, they experienced 65% improvement in sleep quality, and felt less sleepy during the day! So, how do you get started?
Insomnia can be excruciating when you desperately need sleep. Here are tips for mindfulness meditation to get you on your way to dreamland.
Before crawling into bed, there are a few things you can add to — or remove from — your evening to get your mind and body into a good place to be ready for sleep.
Eliminate caffeine. Reduce the overall amount of caffeine you ingest throughout the day, but completely refrain from it in the evening hours. You might find it necessary to place the cutoff point earlier in the afternoon.
Insomnia can be a terrible burden. Lack of sleep can leave you exhausted in the morning, unable to think clearly, and feeling irritable and impatient. It can even affect normal activities such as driving. Some specialists estimate that missing the REM cycle of sleep is the equivalent of having two drinks. For those determined to tame insomnia, here are a few useful dieting tips.Continue reading
When you’re having trouble sleeping, you might want to bring it to your doctor. You might want to get more information about what might be preventing your ability to sleep. And most importantly, you likely want to find solutions so that you can go back to getting a full night’s sleep.
Doctors will use a wide variety of tools to diagnose and measure insomnia symptoms. If you’ve gone to your doctor’s office to talk about your sleep patterns, your doctor will likely have you complete a questionnaire, perform blood tests, have you do an overnight sleep study, and have you fill out a sleep log. The following tools are what your doctor might use to get details on the patterns of your sleep:Continue reading
If you’re not sleeping and you want to try to resolved the problem on your own without having to go to the doctor, the tips in this article might get you there. Although insomnia can often be the result of a physical illness, sometimes it’s not. Sometimes all you need is to make a few changes in your behavior and in your thoughts.
Simple changes in one’s daily routine can be incredibly effective and make a large difference. The following tips describe these changes so that you can incorporate them into your life.Continue reading
Many researchers are aware of the effect people have in certain scientific experiments. Their ideas and beliefs in particular can make the difference in whether a drug works for them, for example. The ideas, opinions, and beliefs of certain participants are known as producing experimenter bias, sampling bias, and subject bias. Although psychological research does their best to obtain data objectively, there’s no question that the beliefs of those participating in research play a role in whether data is accurate.
It’s the whole notion of the placebo effect. A placebo is a pill, medicine, or procedure that is harmless and has no therapeutic effect whatsoever. Instead, a placebo might be used to measure whether one’s belief in the medication has an effect on his or her health improving.Continue reading
When our bodies are physically tired, it’s more likely to fall right into sleep when it comes to bedtime. For instance, sleep specialist Mohammad Hasin agrees that “to ensure good sleep, it’s important that you tire your body out.” He suggests to exercise shortly before going to sleep, whether that’s running, cycling, or going for a brisk walk. The energy spent during the physical exercise can facilitate feeling fatigued enough to sleep. Furthermore, gym instructor Meghna Raju commented, “I’ve advised my clients to go for a jog in the evening, just before their dinner. This way, they feel relaxed and are also too tired to sit up in the night or indulge in other activities.” Exercise is a great way to keep the active mind at bay, which can get in the way of trying to fall asleep. By spending your energy physically, you create enough fatigue to fall asleep.Continue reading
Getting enough sleep is an essential part to emotional, psychological, and physical health. In fact, a common question that mental health professionals ask their clients is whether or not they are getting enough sleep. Because without it, experiences such as depression and anxiety can become exacerbated.
Not only that, lack of sleep can lead to severe health concerns. Without sleep, an individual can experience daytime fatigue, tiredness, drowsiness, trouble concentrating during the day, trouble remembering things, jitteriness, inability to accomplish simple tasks, impaired relationships with friends and family, unusual sleep episodes, depression, and even involvement in car accidents. These symptoms are an indication that there might be a lack of sleep.Continue reading
There are many factors that can contribute to an experience of insomnia. Medication, physical illness, or simply drinking too much caffeine during the day can lead to not being able to sleep. However, for many insomnia is instead the result of anxiety, depression, and in general a very active mind. When this is the case, the most effective method to assist in getting the right amount of sleep is a practice that helps calm the mind.
Practices that facilitate mental and physical relaxation can aide in being able to get a better night’s sleep. Methods that help relax the mind and body can have a significant effect the ability to sleep. And when used regularly, these methods not only bring relaxation in the moment, but they can have a general effect of relaxation over time, facilitating the experience of insomnia to slowly dissipate.Continue reading