If you have trouble sleeping, you know how frustrating it can be when your nightly slumber is constantly interrupted by insomnia. Some people have a hard time falling asleep, others wake up too early and find it difficult to get back to sleep, and still others experience an abrupt change in sleep patterns and awake during the day or have any type of sleep disorders.
Whatever the reason for your insomnia might be — whether it’s because of physical or mental disorders, poor sleep is always detrimental — there are ways to treat this disorder that don’t involve pharmaceutical drugs.
But before even beginning to treat the condition, you have to understand what insomnia really is. Insomnia refers to a group of sleep disorders that have one main symptom: difficulty sleeping. There are two kinds of insomnia:
- Acute insomnia – Acute insomnia is short-term sleep deprivation. This type of insomnia can last from a few days to a few weeks and usually has a cause — like stress at work, family issues or financial problems — and usually resolves on its own when the stressor is removed or reduced.
- Chronic insomnia – Chronic insomnia lasts for at least three nights per week and for more than three months and it’s often not due to an identifiable physical or mental disorder, although they can exist along with it.
This sleep disorder, Insomnia, can affect people of all ages, but it’s most prevalent among teenagers and young adults.
It only takes about 20 minutes to fall asleep, but to stay asleep for longer periods of time, you need to learn how your body makes this transition. If you’re unable to doze off in a reasonable amount of time, you’ll have a hard time falling back to sleep when you wake up from a restless slumber.
Many people in today’s society rely on over-the-counter sedatives such as benzodiazepines for short-term relief from insomnia and sleep disorders such as chronic insomnia (CI), narcolepsy, power naps for shift workers called “somnolence”, or falling asleep while driving caused by obstructive sleep apnea (OSA).
Unlike prescription sleeping pills, over-the-counter sedatives are not habit forming. If you can’t sleep without them, you can simply stop taking them when necessary. Many people in the alternative health and longevity community (AHLA) take two or three grams of vitamin C in divided doses up to four times a day to keep from catching colds and to prevent OSAS. They claim that vitamin C is effective in reducing their sleep needs by thirty percent. So if sleep needs go down by thirty percent, why not just ignore your body’s need for rest? You will be much healthier if you don’t abuse sleeping pills.
Follow these steps to improve your sleep disorder:
Follow a set routine
The best way to fall asleep is to follow a set routine. It’s important because it teaches your mind and body the steps you need to take before going to bed. This process should begin at least 30 minutes before going to bed. Start by dimming the lights in your home, if possible, and clear away any clutter from your bedroom. Eating food right before going to bed can make it harder for you to get some shut-eye. So, it’s a good idea not to eat anything for about two hours before you plan on falling asleep.
Drink a glass of milk before bedtime
Drink a glass of milk on an empty stomach before bedtime if you’re struggling with insomnia more often than not. Milk contains tryptophan, which helps the body produce serotonin, the chemical that regulates sleepiness during the night time.
Get creative with your physical exercise
Many people attempt to exercise at the same time every day, but it’s very important to vary your activity throughout the week. Make sure to work out regularly and make you body adapt to the routine.
Track your sleep
Using a smart device like Ingeni Digital Smart Device can help you sleep better. It can monitor your sleep patterns and give you real time data. Be sure to set up smart alarm settings so that you can receive a loud sound notification.
Try some guided meditation
Meditation helps you in keeping your mind and body calm and relaxes your tensed nerves. If you practice meditation daily, you can notice a change in your behaviour, rest and sleep. It’s an easy way to practice positive thoughts that can influence your sleep.
Don’t watch any screens before bedtime!
The blue light emitted by your electronics keeps your brain active and affects your sleep cycle. To improve your sleep cycle, you should avoid gadgets as much as you can before going to bed.
The Bottom Line
Nothing is as important as health because if you have good health, you can achieve your goals. So start tracking your sleep on our exclusive Ingeni Digital Smart Device which help you in improving your sleep.