Tossing and turning at night is a sure sign that something is wrong. Whether you have long-term bouts of insomnia or temporary sleep issues, going even a few hours without sleep can cause a serious drop in your energy and productivity. Fortunately, most sleep issues are fairly easy to identify, and you can be back on track to getting a full night’s rest by checking to see if any of these common causes of sleep problems sound familiar.
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.
Insomnia is a condition that affects everyone occasionally, but there are also individuals who have chronic insomnia that leads to feeling tired each day. Finding better ways to sleep by changing your daily lifestyle and your bedroom’s environment can lead to a restful night’s sleep.
Stop Ingesting Caffeine
If you are having trouble getting to sleep or wake-up several times, then stop ingesting caffeine. You probably know that caffeine is in coffee, tea and many flavors of soft drinks, but this stimulant is also in chocolate, chewing gum or some medications. It is also possible that the bottled water you drink several times a day has caffeine. To avoid caffeine, read the labels on all foods and beverages before making a purchase.
So you have insomnia or some other form of sleep disorder, but you’ve decided the prescription pharmaceutical route (i.e. Ambien) isn’t going to work out for you. You begin looking over the all-natural and OTC options … and there’s a staggering amount. Where do you even start? Are all of these substances safe to try? What exactly is a “valerian root,” anyway?
The truth about OTC sleep aid ingredients is that some of them do have some amount of science backing them, but there is a lot more anecdotal (non-scientific) evidence from individual users who have experienced good ongoing effects with them. Even with the ones that work, however, the dosing can be highly individualized — the optimal amount for you may not be what works for someone else.
Look around your bedroom, and it is likely that you will see a wide assortment of technology, such as a television, cell phone, computer, or tablet. All of these devices can be incredibly convenient and fun, but technology can actually have a negative effect on your sleep. The more gadgets you have in your room, the more disrupted your sleep is likely to be. A lack of sleep can cause an increased risk for cardiovascular disease, obesity, and diabetes, as well as exacerbate existing issues such as depression and anxiety, and increase feelings of stress. Because of this, it is pivotal to get all those devices out of your room if you would like to get a good night’s sleep.Continue reading
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.
If you are struggling to get to sleep at night or to stay asleep, chances are your lifestyle is to blame. Here are six ways you can beat insomnia in its tracks to wake up well and rested each morning.
Improve Your Diet
Avoid eating heavy meals or drinking alcohol right before you go to bed. Ingesting these substances before you attempt to go to sleep is likely to result in digestive issues that will increase your discomfort, making it harder for you to rest well at night. Continue reading
If you’re having trouble sleeping, you might need a little boost to get your rhythm aligned with the cycles of nature. For instance, there’s a reason why we sleep at night when it’s dark and wake during the day when it’s light. In recent years, scientists have been studying the alternating cycle of sleep and waking and how that is related the hours of daylight and darkness.
It turns out that when an individual is exposed to the sunlight, a nerve pathway from the retina to an area in the brain is stimulated, and this initiates the release of certain hormones, which influence body temperature and other functions that play a role in feeling awake. This area of the brain works like a clock and regulates patterns of activities such as raising body temperature and releasing hormones like cortisol. Later in the day, this area of the brain is also responsible for the release of melatonin, which is related to functions of the body which bring on the need to sleep.Continue reading