How to Beat Insomnia and Sleep Peacefully
Do you get less than six to eight hours of sleep every night? Most adults sleep less than six hours a night and this is one of the major reasons why they can’t function properly. But insomnia is different from the lack of sleep. Insomnia is when you lay awake all night in bed, unable to sleep, sometimes for days at a time. There are ways to beat insomnia.
It is really harmful because sleep is essential. Your body repairs and recharges itself while you sleep if you don’t sleep your body won’t recharge itself leaving you tired during the day.
Harmful Effects of Sleep Deprivation and Insomnia:
- Premature aging: lack of sleep, ages you faster, your skin repairs itself while you sleep, and if you sleep less than six hours each day you will age early.
- Can lead to heart diseases. People who sleep less are more prone to heart attacks and other heart diseases
- Causes Depression: Continuous lack of sleep can become a defining factor in alleviating your depression.
- Affects your memory: lack of sleep can make you forgetful and this can have serious effects in the long run.
- Weight gain: Lack of sleep can increase your appetite causing you to gain weight
The Great thing is you can beat insomnia by doing a few things. Remember these habits can be hard to change, but if you care about yourself, you must change your lifestyle and help yourself in the long run.
A Regular Sleep/Wake Cycle to Beat Insomnia
We can’t stress how important it is to have a regular sleep cycle. You should sleep and wake up at the same time every morning and night. Sleep before midnight is more beneficial than sleep after midnight. Try to go to bed early. Try to go to bed before ten pm and wake up around six or seven pm. This is the perfect sleep cycle.
If you wish to follow this routine, you must know it will take time for your body to adjust to this new schedule.
A Good Sleeping Environment is Important:
What do we mean by sleeping environment? The conditions you sleep in must be appropriate. A comfortable bed and a comfortable pillow are two of the most important things. Your bed must also be clean and your room should be at a minimum of seventy the degree.
Place a table fan to keep the room ventilated and airy. If you can spray and a mix of essential oil on your pillow cover. Lavender oil can put you right back to sleep. But first, test what works for you and use that oil. Moreover, keep your room dark.
The Bed is only for Sleeping:
The Bed is only for sleeping don’t watch tv in bed or Netflix. Do not work on your bed. Your body must know when you go to bed it is time to sleep.
No Caffeine After 14:00 Hours:
Caffeine has a lifespan of four to six hours and you should not take caffeine after two pm. Which means cutting down on your tea and coffee. If you stop consuming caffeine after 2:00 pm your body will eventually get tired before ten pm and you will be able to sleep better.
No Alcohol Before Bed:
We know you are tempted to drink because it will help you sleep, but the alcohol in your system will wake you up every ninety minutes this will break your sleep and you will feel restless the next day. Broken sleep can be more harmful than no sleep.
Reading Can Help:
Reading for pleasure before bed can be your own lullaby. Read for at least thirty minutes before bed, this will ease your mind and relax it making it easier for you to sleep. People who read each night before bed claim to have better sleep.
Keep Away from Electronics:
Leave your electronics elsewhere one hour before bed. Be it your smartphone, laptop or your tv neither of these things is healthy for you. Especially at night. Ditch your electronics and protect yourself from blue light one hour before your bedtime and you will see a significant difference in your sleep.
Devices make you more aware and more aware of your surroundings, making it harder for you to sleep. You can go as far as unplugging your WIFI because artificial EMF rays can cause more stress making it even harder for you to sleep.
Try Herbal Tea:
Organic herbal tea can really put you to sleep. The aroma of the tea will relax your sense and the actual tea will relax your body, making it easy for you to sleep. There are a bunch of teas you can try.
The most common among insomnia sufferers is chamomile team, Valerian root and passionflower can also put you to sleep. People who have chronic insomnia claim drinking herbal tea regularly really helped them.
Exercise Before 7:00 PM:
Exercising at night alleviates body temperature (for five hours) making you more active. In order to sleep your body temperature must be low. If you like to stretch before bed only do mild yoga stretches that can help you sleep.
There a lot of yoga poses that; you can do before bed and they help you sleep. Other than that, avoid rigorous exercise before bed.
Keep a Journal:
Stress can cause you to stay awake all night long. You can keep a journal and you can start by writing away from all your problems and always mention things you are grateful for in the end to keep you happy. This will keep your worries at bay during the night.
Take a warm bath with Epsom salt and listen to some relaxing tapes while you are in the tub This will prepare your body to sleep. If you feel relaxed your mind will automatically drift to sleep.
Music and White Noise:
There are a lot of apps that will help you sleep with soothing music and white noise. It has helped a lot of people and it may help you too.
Insomnia is harmful to your overall health and you should try everything in order to beat insomnia and sleep peacefully.
About the Author
Dr. Matthew Johnson is an Orthopedic Surgeon and writer for many medical journals and blogs. As a board-certified orthopedic surgeon, his clinical practice focuses on the treatment of back and neck injuries in patients as a result of trauma usually from some sort of accident.. He uses research and writing as a way to improve patient care. In addition to specializing in back and neck injuries, Dr. Johnson and his team also focus on the knee and shoulder, including ACL reconstruction, PCL reconstruction, meniscus surgery including repairs and transplantation, and cartilage repair surgery such as OAT and osteochondral allograft as well as shoulder stabilization, labral repair and rotator cuff repair. You can get in touch with Dr. Matthew Johnson’s team through AICA.