Tips In Controlling Mood Swings Due To Insomnia

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One of the worst illnesses that you can get is insomnia. It sucks not to get the right amount of sleep every night because you have a sleeping condition. Unfortunately, the presence of this disorder can cause adverse effects in your life, particularly on your productivity as well as mood swings. Whether you like it or not, there will be days when you are filled with stress and anxiety because you did not sleep well at night. Do not fret because there are several ways on how you can handle this situation.

Below are the smart ways that you may consider if you want to say goodbye to mood swings brought about by insomnia:

 

Drink Lots of Water

Lack of sleep can make you look and feel exhausted and tired for the entire day. As such, it is essential that you do something that can energize you. An excellent way of making this possible is to drink lots of water in the morning. If possible, drink at least two glasses of cold water as it will be sufficient to kick start your day. However, do not forget that you have to keep on drinking water throughout the day to sustain your energy.

 

Eat Breakfast

Before you leave for the day, be sure to grab a bite for your breakfast. Do not go to your office without having something on your stomach. Otherwise, you will only end up anxious and stressed for the entire day. Once this happens, it can be expected that you will not feel good about yourself and everything around you. As a result, you may end up getting pissed off easily or annoyed by the quirks of your co-workers.

 

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Talk To A Friend

The moment you realize that you already have mood swings, it is best to start a conversation with a good friend of yours. Make sure that this person is someone who can be funny and exciting to be around. Talk about why you are upset for that day so that your friend can comfort you. The mere act of talking about your insomnia to this individual can already be therapeutic on your part.

 

Be With The Right People

Insomnia can make you feel sad and down because you do not have the right amount of energy levels to get on for the day. As such, you may become unproductive in your work. To reverse this, all you have to do is to surround yourself with the right people in the office. Be with a group of friends who are there to motivate each other during the bad days. Just by being around them, you are already allowing yourself to relax. The more you do this, the lesser chance you have for acting moody.

 

Listen To Feel Good Songs

Another way of cheering yourself up is to listen to a playlist that is filled with feel-good songs or tracks. Have a playlist on your phone that is composed of songs that are uplifting or inspiring. Make sure to select the music with the right beat and tone. According to research, the music you listen to can affect the way you perceive your reality. As such, if you continue to listen to great songs, you will have a better chance of feeling happiness.

 

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Indulge To Your Cravings

Not getting enough sleep for the night before can also increase your cravings for your favorite food. The best and ideal thing that you can do is to give in to these cravings every now and then. Take note that if you commit an error or fail to do this, you may end up feeling irritated. At the same time, you will also lose focus for the day because you would feel that something is missing. Hence, do not be afraid to give in to the food items that you want to eat on that day. However, it is suggested only to take small bites so as not to destroy your diet in one day.

If you believe that your insomnia is causing more than sleepless nights and mood swings, it is best to consult with a medical doctor or seek professional help from a licensed therapist. Take all the necessary steps for the treatment so that you can finally get a good night sleep.

 

Methods That Ease Insomnia

Do you always find yourself awake in the middle of the night? Is it hard to go back to sleep? Do you find it difficult to stop thinking about things that don’t entirely matter such as family and, relationship problems, or personal issues? Well, maybe that’s because you’re suffering from a sleep disorder. The condition allows your brain to function nonstop due to emotional disarray, stress, aging, or chronic disease.

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Top 4 Ways To Beat Insomnia

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Sleeping late at night is a typical scenario for someone who has so many things to complete before ending the day. However, once it becomes a regular habit, it is possible that you already have insomnia. Take note that insomnia is classified as a disorder that can affect your life in so many negative ways. Because of this, it is imperative on your part to find ideas on how you can beat it. Do not worry because we are going to share with you some tricks on how you can make this happen.

Here are the tips to remember:

Quit Your Vices

If you drink and smoke a lot, then now is the time to give them up if you want to experience a good night sleep on a regular basis. Eliminate the presence of cigarettes and alcoholic drinks in your life. These items contain substances and other components that can be harmful to your body. At the same time, they can also cause insomnia because they can reprogram your brain into thinking that you are not yet sleepy.

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Do Not Drink Coffee In The Afternoon

Drinking coffee is not a bad thing as long as you know how to control it. As much as possible, avoid taking caffeine after twelve in the afternoon. Caffeine can stay in your system for hours, which means that if you drink coffee in the afternoon, you can still feel its effect even late at night. It is one of the reasons why your body won’t cooperate every time you want to have a sound rest or sleep.

Make Exercise A Daily Habit

Choosing to have a healthy lifestyle by engaging in physical activities can do wonders for your body. You will begin to see that there are several advantages of exercising, one of which is improving the quality of your sleep. As you continue to complete your daily exercises, you will begin to realize that your sleeping patterns are so much better than before. Nonetheless, experts recommend that workouts must be done in the morning instead of during nighttime just before your bedtime schedule.

Keep Your Gadgets Away

When you are going to sleep, make sure to put your devices or gadgets away. Do not be fooled in just checking your News Feed or emails for five minutes or as quickly as possible. Unfortunately, the five minutes usually turns into thirty minutes or even up to one hour, depending on the activity that you will do online. You will keep on scrolling endlessly until you realize that all your time was spent for nothing. Create a rule in your room that no phones or tablets are allowed in your bed during nighttime. Just store them in your bedside table.

With all these four tips, you can already beat insomnia. Take note that the results may vary from one person to another. The best thing to do is to apply them in your life to solve the dilemma. Use these tips to get better and more relaxing sleep at night.

How To Overcome Insomnia Through Online Therapy

Having enough sleep is vital to have a healthy lifestyle.  It is beneficial for our heart, weight, mind, mood, and almost every aspect of our being.  

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We need at least 7 to 9 hours of good sleep to keep us going through a terrible challenging day.  With enough sleep, our brain can work efficiently, making it easier to retain information and do better with memory tasks.   Sleep allows our body to restore strength and rejuvenate, grow muscle, repair tissue, and produce hormones.

If sleep is that essential for our body to properly function, what will happen if we are sleep deprived?  How do insomniacs deal with this problem? Can our lack of sleep cause death?

There are many types of insomnia. Some are temporary, but there are also severe ones that may need medical attention.  

Short-term Insomnia

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It is said that almost all of us will experience insomnia at some point in our lives, most especially as we age.  According to NINDS (National Institute of Neurological Disorders and Stroke), short-term insomnia can be due to stress, diet, depression, jet lag, and other activities.    

Chronic Insomnia

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This is a long-term form of sleep problem where a person has difficulty falling asleep and finds it troublesome to remain asleep at least three nights a week for three months or more.  

Comorbid Insomnia

This form of insomnia can be due to other conditions, like psychiatric symptoms such as anxiety and depression. Also, arthritis or back pain make a person uncomfortable making it hard for him to get to sleep.  

Fatal Familial Insomnia

FFI is a rare genetic disease which concerns those who are suffering from poor sleep.   Lack of sleep can lead to panic, anxiety, hallucination, weight loss, total inability to sleep, and dementia, until eventually death.  It is due to a neurological degeneration of the brain that is linked to prion, a rare abnormal protein.   It can begin in midlife and can progress to death in one to two years.  

Overcome Insomnia

It’s hard to fight insomnia, but online therapy can help you with the techniques that can be beneficial for overcoming insomnia through relaxation exercises and stimulus control.  

Relaxation Exercises

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Online therapy has therapists that specialize in helping you get out of your suffering from difficulty going to sleep.   They can teach you techniques on how to steadily tense and relax your muscles in various parts of your body. Such exercise helps get you to sleep as it has a calming effect on your body that can induce sleep.  Other forms of relaxation exercises are breathing exercise, meditation, mindfulness, and guided imagery.  You can also try their advice of listening to soothing white noise and other sleep or relaxing music.   These are very helpful to put you to sleep and even allow you to return to sleep in the event of midnight awakening.  

Stimulus Control

Online therapy can also guide you on how stimulation helps build an association between your bedroom and your sleep.  You can do this by limiting the activities you do inside your bedroom. This stimulus control is about going to bed only when you are sleepy and getting out of bed if you are still awake for 20 minutes or longer.  You are asked to do that in order to disrupt the unhealthy attachment between the bedroom and wakefulness. The therapist can also guide you on how you can follow sleep restriction that includes strict bedtime schedule and waking time and to limit your time in the bedroom only when you are sleeping.  

Sleep is essential for us to stay healthy and perform our responsibilities well.  But there are times when it is really tough for us to get the sleep we need due to work, medical conditions, and other activities.  But if this problem continues to happen and is becoming a problem, it is essential to seek help.   Getting help through online therapy can be your first step in finding a remedy to overcome insomnia.  

 Insomnia could not directly cause death, but it can put you at a higher risk for having other severe medical conditions that have higher mortality.  If you believe you need some help to fight insomnia, check https://www.betterhelp.com/start/ today.

Overview of Insomnia as Sleep Disorder: Symptoms, Causes, and Treatments

Do you find it difficult to get a good night sleep at night? Do you find yourself waking up in the middle of the night? Does it bother you how you cannot rest at night even if you are exhausted for the day? If you answered yes to all these questions, then there is a high chance that you are suffering from a sleep disorder or what is commonly called as “insomnia.”  

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Your Golden Road To Dreamland

Five Tips To Get That Elusive Good Night’s Sleep

 

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The inability to sleep and stay asleep at night is a pain in the head, literally. If you’re going through this, you are not alone. About two-thirds of American adults suffer from various forms of insomnia making for a very sleepy country in the morning.

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