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.”  

Continue reading “Overview of Insomnia as Sleep Disorder: Symptoms, Causes, and Treatments”

What’s Causing Your Sleep Problems?

Do you toss and turn in bed for the most part of the night? Is going back to sleep after waking up at night difficult for you? Is your everyday life showing several signs that it has been affected by your inability to fall asleep or stay sleeping at night?

If your answer to the questions above is a resounding YES, then you are suffering from insomnia. Be aware. Insomnia can be deadly.

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Continue reading “What’s Causing Your Sleep Problems?”

Watch Out, Your Smartphone Is Killing You!

The Device Might Be Fueling Your Insomnia

“Sleeping has been a struggle ever since I’ve had my smartphone,” laments 21-year-old Bo. He’s owned a smartphone for 5 years now. In the same interview, Bo also admits he feels like he couldn’t live without his handheld device. “I do banking with it. It’s an essential part of my work [he’s in digital marketing for a few months now]. I get to finish a lot of tasks using only my smartphone regardless of the location. Well, as long as there’s Internet connection.”

Continue reading “Watch Out, Your Smartphone Is Killing You!”