Fighting Insomnia Through Massage And Sleep Enhancers

It was just so frustrating that I was on my bed, wide awake, and just watching our wall clock count the hours.  That was how elusive a good night’s sleep was for me before my husband and I tried massage therapy to enhance sleep.  

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If ever I would be able to sleep early, just a slight movement by my husband would cause me to stay awake up to the wee hours of the morning.  Knowing that I will start another day again without enough sleep and will have to take care of the kids, I would feel more stressed. Moreover, because the issue of sleep has put a strain on our relationship, we tried sleep counseling.  

 

The therapist offered support and coping solutions for our long-term sleep problem. 

Keeping a sleep diary in order to keep track of your sleep enables you to be aware of your sleep habits and tendencies that help you sleep or what keeps you awake, and see if they can be improved.   

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Sleep restriction therapy is the practice of limiting the time you spend in bed to your actual sleeping time.  It aims to increase the depth of your sleep.  

 

Stimulus control instructions aim to help you fall asleep swiftly and to maintain sleep.  

 

Sleep hygiene awareness includes limiting your daytime naps to 30 minutes to improve your mood, alertness, and performance.   Caffeine and nicotine can deprive you of your sleep, and avoiding them before bedtime is a great help. Doing 10 minutes of aerobic, walking or cycling exercise can also help you have a good night’s sleep, but you should avoid strenuous workouts when close to bedtime.   Certain foods may trigger indigestion, so you should also avoid them when close to bedtime. Furthermore, you can try using a dim light in your room to promote sleep. A pleasant sleeping environment can induce sleep, and maintaining a tidy bedroom without TV or gadgets that may keep you awake can help you get better sleep. 

 

Meditation can also help you attain good quality sleep.   There are apps now available, so sleep meditation is made easy and accessible.  

 

However, what really helped me fight my insomnia is through massage and natural sleep enhancers.  I am not quite a fan of pills, and I do not want to rely on prescription medications.  But I found some sleep enhancers that are very effective.  

 

My husband and I attended massage therapy and saw how massage works as a treatment for insomnia.  Research has proven that regular insomnia massage therapy is useful not only in reducing pain and anxiety but also in increasing relaxation that helps restore the body’s sleep pattern.  

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Massage increases the release of serotonin, enhances positive mood, and creates calming and soothing effects causing you to fall asleep.  My husband patiently and lovingly massages me using some essential oils which efficiently improves my sleep. He uses a lavender scent hydrating body and massage oils, and he never fails me.   

 

No more middle of the night awakening for me and he can move around without waking me up.  

 

Having trouble sleeping is really frustrating and debilitating.  Unhealthy sleep habits or psychiatric and medical conditions can sometimes be the cause of insomnia.  In our case, I think a combination of both is the reason for it. Being a parent is really stressing, and we often worry about finances and other problems concerning the kids, work, and other stuff.  Moreover, we both know that if our unhealthy sleep is left untreated, it will someday cost us our physical health.  

 

A good night’s sleep is crucial for our mental and physical health, and we need to address the issue of insomnia seriously.   Talk to a sleep therapist or mental health professional to help you find the culprit behind those sleepless nights and choose solutions that will work best for you.  

 

Shift Work: Threat To A Healthy Body And Mind

As a single mother of two, I have chosen to work as a home-based medical transcriptionist.  I have been in this kind of job for 17 years now, working in rotational shifts.

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I have been happy and thankful for this job as it allowed me to work from home and be a hands-on mom, taking care of my kids’ needs and mine as well.  At first, I found it hard to stay awake eight hours straight during nighttime, but as time went by, I got used to it.   I can even work two shifts straight.   I never realized that it could in the long term be a threat to having a healthy body and mind.

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What Is Blue Light And Why Is It Negatively Affecting Your Good Night’s Sleep? 

Our ancestors used to rely on the sun on lighting and mostly spent their evenings in darkness.  Modern age brings about the discovery of artificial light that provides us with better lighting especially during the night.   

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Insomnia: Couples Troubles

 

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I’ve been tossing and turning almost every night. Falling asleep is a struggle, and waking up in the wee hours of the morning makes me feel listless the whole day.  This change in my routine makes me worry because I always feel tired, had become unproductive, and worse, it is starting to affect my relationship.

 

We Used To Share One Bed

As a couple, it is expected that you share a bed with your partner.  It’s a beautiful feeling finding comfort sleeping alongside each other, but what if your partner could no longer stand the uneasy you, who keeps on moving and turning?  What if he starts complaining about your snoring?  Is this the end of your good night’s sleep?

 

Instead of causing my husband to feel tired too, and unfocused because of disturbed sleeping, my doctor recommended that it would be better to have separate bedrooms.   It has become so distressing for me as I feel so alone.

 

Unsatisfied Married Life

I love snuggling whenever I hit the bed while telling my stories, everything that happened to my day.  But the moment our doctor recommends that we have a separate bed and then the separate bedroom, a lot has changed.  We need to do our talk while we are at the dinner table or while watching a movie, which seems less sweet and intimate because, after our conversation, we have to go to our separate beds.  But I have to live up to it so as not to disturb my husband with my bad sleeping habits.

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My husband sleeps faster and complains less regarding the quality of sleep he has, and I pity him for being very considerate of my sleep problems.  I don’t want him to suffer because of me, so I only agree on the setting of sleeping in a separate room with him even though I miss our cuddling and pillow talk.

 

Putting An End To The Misery Brought By Insomnia

My doctor recommended various treatments to cure my insomnia

  • Relaxation exercises
  • Lifestyle change
  • Healthy before-bed habits
  • Medicines

I did try some of them but to no avail.  Failure to improve the quality of my sleep and feeling alone at night left me in a depressed mood besides having a less intimate moment with my husband.

 

Sleep deprivation brought by my insomnia caused me to gain weight, become less productive, and start troubles in our relationship.   I can’t allow it to go on that way, so I tried all possible ways that could put an end to my misery.

 

One therapist told me to try re-organizing our bedroom besides meditation, lifestyle change, and practicing healthy habits before I go to bed.

 

A New Mattress.   My tossing and turning plus the snoring awaken my husband that’s why he has to sleep in his own bed.   A new mattress that absorbs movement, like the memory foam, can help contain movement on my side of the bed, thus, preventing disturbance in my husband’s sleep.

 

Keeping The Room Tidy.   A cleanroom encourages good rest and sound sleep.  For added enchantment, I make sure to spray a scent of lavender before we sleep.  Lavender has shown to be useful in helping people fall asleep faster with lesser waking up at night.

 

Stop Your Snoring.  I find it hard to fall asleep, and if I do, I often snore. I was actually unaware at first that I woke my husband up with my loud snoring.  It was just when we visited my doctor for my insomnia that I found out.   If you’re a snorer, you can try turning to one side to stop your tongue from caving into the back of your throat, blocking the proper flow of air creating the snoring sound.   You can also try oral appliances to eliminate the snoring sound or see your doctor to rule out sleep apnea.

 

Limit Your Bedroom Activity To Sleep And Sex.  Buzzing sounds of phones are very annoying and often disrupts sleep.  Also, the blue light from laptops, tablets, and phones is said to interrupt circadian rhythm, and falling back to sleep can be a struggle.  If you want to bring back intimacy in your bedroom, it’s just but proper to turn off your gadgets and limit your bedroom activity to stuff that will make you and your partner happier and well-rested.

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Sleep issue should be addressed as a serious problem.   It is not just threatening your health but your relationship as well.  Don’t allow your insomnia and snoring to cause you and your partner troubles right in your own bedroom because no one wants to wake up looking at a grumpy partner early in the morning.   Snoring and insomnia can be treated medically or in a more natural way like meditation, lifestyle changes, healthy before-bedtime habits, and a bit of re-organization or restyling in your bedroom.

 

Follow these tips, and I hope you and your partner get a better night of good sex and undisturbed sleep!

Brain Variation Associated With Insomnia As Discussed By A Therapist

When you develop insomnia, one of the issues is when you go to bed and try to get to sleep, but instead, your mind starts to race, running thoughts up to the point that it causes you to feel sleep-deprived.  If this happens over time, your mind starts to associate the bed with a space to think and not a place to sleep. And so there is mental conditioning in which your mind is programmed into not going to sleep because your mind believes that the bed is a place to think.  

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Psychiatrists Recommend Lifestyle Change For People Suffering From Insomnia

Individuals experiencing constant restless and sleepless nights may feel the uneasiness of doing some tasks in the morning upon awakening.  And if the lack of sleep continues, it affects the physiological and emotional stability of the body and reduces the quality of performance of a person throughout the day.  

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Bedtime Snacks For People With Insomnia

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Are you experiencing difficulties when it comes to sleeping? Do you find it hard to follow a bedtime schedule? Are you aware that you can solve your insomnia-related problems with some snacks? In this article, we are going to list down the several kinds of food that you can enjoy to help you doze off quickly. Fortunately, these bedtime snacks contain the right amount of substances that can bring you to sleep as soon as possible:

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Sleep And Working The Night Shift

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Non-traditional work hours are becoming more prevalent in a more globalized economy. As night shifts or graveyard shifts quickly become the workplace norms, it can be that you lack more than just time apart from social life or rays of sunshine.

Shift Work Sleep Disorder is a condition experienced by night shifters. As per expert Tina Waters, MD, she mentioned that people who work the “third shift” will have issues with their body’s cardiac rhythms. It affects the normal pulsing since the person is awake during the day because of its internal body clock. This is the traditional rhythm of the body. Even if the person is fatigued or super tired at day, he will not go to sleep until it’s time to sleep at night. His senses will keep him awake, which is not healthy when chronic.

This Disorder Is Very Dangerous To One’s Health.

As a preface, not all night shifters will develop shift work sleep disorder. However, if you find yourself having difficulty sleeping, you may want to consult your doctor. He will run some tests to make sure that you’re not affected by any other sleeping disorders like sleep apnea and narcolepsy.

People who lack sleep and who do it often will suffer from dangerous health problems. It should be addressed as early as possible since this prolonged habit can develop into more severe illnesses. Gastrointestinal and metabolic disorders like diabetes can emerge from lack of sleep. In more severe cases, it can even develop into heart disease. One example of how extreme this can get was on a study done with night shift nurses are subjects. In the end, it was ruled that because of their shift work sleep disorder, these nurses were prone to cancer and sterility.

There Are Ways To Prevent Shift Work Sleep Disorder.

For nurses, as stated in the example, it is not an option to change their professions just because of the night shift. Call center agents can also have this issue, or security guards and police officers who work at nights. But not all of them will have this disorder. Some will be able to cope and have a good night’s sleep. 

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Keep A Sleep Schedule.

Start a routine for sleep and enforce it. Provide yourself a more conducive environment for sleep (example; keeping the room dark, reducing background noise, or listening to calming sounds, and more). It’s also a good idea to keep a sleep diary to record how many hours of sleep you’ve achieved every night.

Go To Sleep Immediately After Working.

It helps to minimize your exposure to light for at least 30 minutes before sleeping as light is the primary factor that keeps people awake. Make the most of it by going to sleep immediately after work before sunrise.

Drink Lessen Caffeine.

Morning routines may need caffeine, but while working nights, consider reducing your caffeine intake within four hours before your shift ends.

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Establish Some Boundaries.

Inform people what time your sleep hours are and do not entertain them otherwise. Be strict in setting boundaries to leave you alone during sleeping hours to maximize rest. 

If these practices can not remedy your sleep disorder, consult your doctor on how to better address your sleep problems. Therapy, medication, or consultations can be provided to help you stave off more severe symptoms. 

 

 

 

How Negative Emotions Can Lead To Insomnia

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Lack of sleep can make you moody and cranky for the entire day. Since you did not get enough rest for the previous night, there is a high possibility that you will feel exhausted all throughout the day. You will lose focus on all the activities and tasks that you need to complete. At the same time, it can also result in having strained relationships with the people around you since you are more likely to become impatient. Because of all these things, it is essential for you to get the right amount of sleep every single night.

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Reducing Insomnia For Those Working The Night Shift

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Insomnia can be a by-product of night-shift work due to the demands of having to work during odd hours. A typical case would be like this – a person will operate starting at 11 in the evening, and then gets off at 7 in the morning. This would last for five days a week, and then, they are expected to have a “normal” sleep cycle on the weekends so that they could interact with their friends and family.

What people around them don’t understand is that this cycle of not sleeping at nights can lead to an inconsistent sleep cycle that leaves one feeling tired all the time. The body’s internal clock is unable to make adjustments and cannot adapt to the switching of rest and sleep between night and day activities. 

Your body is wired to function during the day and rest at night. This is its normal cycle. And so, if you have shift work, it will be contrary to the natural order of things. Prolonged night shift work can lead to some adverse effects; lack of proper sleep can decrease alertness during waking hours and lead to accidents, reduced efficiency at work, and increase the probability of stress. 

 

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Best Practices For Sleep Recovery

Regrettably, night shift work is a mandatory need in most professions, so it would be difficult to avoid. The best one can do to practice some habits that can reduce the adverse effects of shifting hours – here are some examples. 

  • Keep a practical schedule for sleep versus family time and socializing. Find time to sleep that will, in turn, maximize the time you can spend with family and friends. Keep this schedule consistent.
  • Be strict about your sleep schedule. Keep to a consistent time for sleep and stick with it. Every hour, on the hour, even on weekends or off days.
  • Plan your activities ahead of time, so they don’t cross your sleep schedule. You may need to find night time options for otherwise day time activities like going to a bank or seeing a 24/7 grocery store. 
  • Try to sleep in one long stretch instead of sleeping sporadically and napping in off-hours. 
  • Maintain a pleasant sleeping environment by minimizing noise disturbances like phones, doorbells, and TVs. You may also consider getting a white-noise machine or using soft ear-plugs.
  • Keep your room dark by blocking out sunlight or using shades. Exposure to light is the prime factor that signals our bodies to wake, so it’s integral to have precautions to address this. The bright-light machine that’s used for the treatment of seasonal affective disorder can also be helpful for your awake hours. 

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These are just some examples on how to get some good night’s sleep if you work the night shift. It may work for you if your situation or issues is not that extreme. However, for people with a severe case of insomnia, seek out a medical professional’s help for consultation. It can be shift work sleep disorder. With this problem, you might require a sleep therapy program or some medication to help you with your severe sleep problem.