Simple Tips on How to Cure Insomnia By: Kimberly White
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Insomnia can be briefly described as the inability to get the right amount of sleep in order to wake up feeling refreshed and well rested. This can take a toll on mood, energy, health, as well as the ability to function effectively. Chronic insomnia can lead to serious health problems. The good news is that you donâ€™t have to suffer: there are ways to cure it, including:
A sleep diary
The best sleep aid a person can use is to keep a sleep diary. It will help identify some of the habits that could be inducing insomnia. Drinking coffee or watching late-night TV are obvious reasons for poor sleep. By jotting down the practices that affect your daily routine, you can fight bedtime anxiety. For example, keep track of the time you retire and wake up. You can include information about what you consume as well as any stressful events that happened during the day. This way you can pinpoint insomnia triggers and deal with them effectively.
Adopting new sleeping habits There are some habits you can adopt to help cure insomnia, such as ensuring that the bedroom is cool, dark, and quiet. Heat, light, and noise can interfere with sleep patterns.
It also helps to stick to a regular schedule to which the body will easily adapt. Try and avoid naps, especially in the afternoon, and steer clear of stimulating and stressful activity at night. Get the TV and books out of the room and limit nicotine, alcohol, and caffeine intake at least eight hours before going to bed.
Preparing the brain for sleep One of the most effective sleeping remedies is to prepare the brain for bedtime. It is important to note that the brain produces the hormone melatonin that helps regulate the sleep cycle. This hormone is controlled by exposure to light, implying that a lack of it during the day makes the brain feel sleepy. Artificial light at night can also confuse the brain, making it difficult to all sleep. Try to increase light exposure during the day and limit artificial light at night.
Learning to associate your bed with sleeping, not sleeplessness
Another natural remedy for insomnia is to train the body to associate the bed with sleep. The bedroom should not be used for anything other than sleeping. Do not work, watch TV, read and use your phone or computer in the room. When you cannot sleep, donâ€™t stay in bed; instead get out and do something like drinking a warm glass of milk, listening to soothing music, or taking a bath. When you are sleepy, you can return to bed. With time, your body will automatically sleep once you get in bed as it now knows its use.
While insomnia may initially disrupt normal patterns, it is not necessarily long-term or even permanent. As shown above, many remedies address the problem to alleviate the negative impact on health and well-being. Find out which ones work best for your needs and learn to enjoy an improved quality of sleep and morning alertness every day.
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Published on Jun 17, 2014
Insomnia can be briefly described as the inability to get the right amount of sleep in order to wake up feeling refreshed and well rested. T...