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.
In your life, you probably already tried doing things that help you fall asleep quickly. Perhaps you consider taking medications as well. At some point, some of them didn’t work out well. Maybe some did, but without consistency. Good thing you reached this article because I will try to enumerate methods that prove to ease your insomniac condition.
Things You Should Do
If You Find It Hard To Go To Sleep, Get Out Of Your Bed – Prolonging the agony of sleep disorder will do no good. You will only allow stress to come in and ruin your brain function. You don’t need to lie in bed for a couple of hours just to feel sleepy. Instead of sticking your body on the bed, get up and look for some couple of things to do. At least try to read a book, drink some hot milk or chocolate, or play and listen to soothing music. This way, you can step back on the pressure of falling asleep and eventually get it when you feel the need.
Don’t check email before bed. Electronics can pose a threat to sleep, not only because they keep your brain activated, but also because their light can disrupt melatonin production and impede your ability to feel tired. — Megan MacCutcheon, LPC
If You Can’t Turn off Your Phone, Then Put It Away – The blue light on your smartphone affects your sleep more than you think. That’s because it tricks the brain into thinking that it is still daytime. Due to the non-ionizing electromagnetic radiation that your phone emits, it reduces the melatonin of the body. Thus, causes sleep disruptions. Aside from that, complications may also arise. The radiation it emits can potentially cause irregularity of the heart. These include heart palpitation, heart flutter, and heart arrhythmia. So instead of keeping your phone next to you while you sleep, put it in an area where you won’t be able to reach out for it once it beeps.
It’s Not That Easy, But You Have To Meditate – The body always produce stress hormones every time you are anxious or feeling uncomfortable. That’s perhaps the reason why you sometimes can’t control your brain’s restlessness. Insomnia leaves you in a situation where your mind and body appears connected in a constant rhythm that keeps your adrenaline rushing. With that, meditation is essential. Try to relax one part of your body at a time. You can start on your toes and feet and work your way up. Make sure that you comfortably position your body. After that, concentrate on clearing your thoughts with the help of your relaxed physical parts.
The second ingredient of the insomnia antidote is what’s called “sleep hygiene.” Sleep hygiene is simply a set of dos and don’ts that have been shown to facilitate and enhance sleep. — Clifford N. Lazarus Ph.D.
If You Can’t Sleep, Don’t Force Yourself – Experts believe that putting too much pressure on your desire to go to sleep only allows negative circulation of your body’s functioning system. As a result, you tend to associate a feeling of hate towards the action. It may sound counter-intuitive, but try to stay awake as much as possible. It will become more convenient and more accessible to sleep when you are not obsessing over it. Experts believe that trying to stay awake creates an opposite effect that soon makes a person want to go to bed. So use the moment to your advantage.
Try Changing The Room’s Temperature – You may not believe it, but the temperature in your room has something to do with your ability to sleep. Although you think that your body appears used to sleeping with a hot temperature, you need to consider adjusting it based on your body temperature needs. Optimal temperature is about 68 degrees Fahrenheit. That’s approximately 18 and a half degree Celsius. With the right amount of warmth, your body and brain drop core temperatures and initiate right direction of quality sleep. Allow a room temperature that is not too cool and not too hot.
Someone I know goes through periods of waking up around the same time every night. Then instead of falling back to sleep, she starts ruminating about work or relationships or other issues. — Joseph Cardillo Ph.D.
Remember To Always Stick To A Routine – The problem with insomnia comes from the habit of changing the sleeping pattern. Every time the circadian rhythm changes without prior schedules, it damages the body’s master clock. And since the master clock is responsible for producing the right amount of melatonin (hormones that help you sleep), it changes the cycle of everything. These include body temperature, blood pressure, and heart rate. Therefore, stick to a specific routine. The more there is a consistent bedtime setting, the more it allows your body to recognize the time to rest and shut down.
Note that not all of these methods apply to every individual. Every person’s needs differ from one another. If these methods still don’t help you at all, try seeking medical attention and consult professional help.