Insomnia is a common
sleep disorder that unfortunately affects millions of people at one time or another. Whether for only a few days, or for weeks on end,
insomnia is the inability to maintain an optimal amount of high quality sleep. In other words, it is chronic sleeplessness.
As different individuals require different amounts of sleep for optimal health, insomnia is not determined by a set number of
sleep hours
per night. Rather, it is based upon the quality of sleep experienced, and whether one feels rejuvenated after a night's sleep, or still feels drowsy during the day.
A person may experience a lack of quality,
natural sleep in a variety of ways. They may find it difficult to
fall asleep. They may sleep lightly and awaken at any noise, real or imagined. They may sleep restlessly, tossing and turning because of an uncomfortable mattress or because of body pain. Or they may
have trouble
sleeping at all and frequently awaken during the night to go to the bathroom and are unable to fall back
asleep quickly. Common to so many of us, they may simply have too many thoughts going through the mind to relax enough for sleep. Does any of this sound like you?
Fortunately, there are many solutions available to help those who suffer from
insomnia and
sleep
deprivation, from dietary or lifestyle changes to relaxation techniques to
sleep aids such as earplugs, and more. Many are aware of the affects of caffeine on sleep, and understand that it is best to refrain from caffeinated coffees, teas, chocolates and other foods 6 or more hours from bedtime. But some are unaware that eating a meal within 3 hours of bedtime can affect
their ability to
sleep
well because the body is stimulated by digestion. Drinking alcohol in the evening may feel relaxing, but it has a tendency to wake us later in the night, so it, too, is best consumed 6 or more hours from bedtime.
A consistent exercise habit can improve the quality of sleep, but not during the evening hours, as this is stimulating as well. The exception, of course, would be gentle stretching or yoga, which is relaxing
and can stimulate
REM sleep. Watching a stimulating or disturbing television program in the evening may hamper quality of sleep, but reading a soothing book or listening to soft music may
actually help you
sleep better. And for the best night's sleep, most experts recommend a dark, quiet, comfortable and cool environment. If necessary, invest in an
eye mask, black out shades, a pair of earplugs, or a more comfortable bed. Getting a good night's sleep is worth every penny!
After making the above changes, if
sleep benefits still evade you, relaxation techniques may be helpful. Simply breathing deeply and slowly in through the nose and out through the mouth may relax you enough for sleepiness to overcome you. This works in conjunction with your parasympathetic nervous system, which regulates relaxation in the body. Or, you may try muscle relaxation, whereby you focus on relaxing every muscle in your body, from your head to your toes, feeling every body part sinking into the bed. These techniques are helpful when first falling asleep at night, or even after awakening in the middle of the night.
Sometimes, however, insomnia may occur because of a deeper physical issue that may not respond to the above suggestions. In this case, it is important to seek professional help to determine the reason,
and consider the addition of natural sleep
aids to your diet. Whether due to an illness or the side effects of medications being consumed, it is important to discover and address the cause of insomnia, as chronic sleep deprivation adversely affects health and quality of life in so many ways. |
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