Insomnia is a common sleep related problem which is more of a symptom of another disorder than a condition that stands on its own. Many people think it will not be cured once it occurs, but with the help of natural lifestyle changes and modifications to behavioral patterns there is hope to insomniacs around the world. Sleep medications could be one of them, but they could be habit-forming. Here are the ways on how to really have a good night's sleep.
I. Stimulus Control Therapy
Back in the days when our ancestors had no electricity, they would wake up up at sunrise and sleep at sunset. But the advent of technology and electricity extended the sleeping time of ma therefore, making him stay up in the night much longer. Now that they more obligations to attend to, TV shows to watch and other forms of entertainment, people are finding it hard to fall asleep and stay asleep for long.
Sleep experts suggest using your bed only for sleep and sex. If you can't fall asleep within the next 20 minutes from the time you close your eyes, immediately get up and go somewhere else. It is recommended that you designate a spot in the house where you can think about your problems so that you'll be able to associate it with them.
For some overly sensitive people, watching TV in their bedroom will prevent them from falling asleep. Don't ever watch TV or use the computer before bedtime as it will stimulate your visual cortex.
Darkness lures everyone to sleep. Experts suggest turning off the lights hours before sleep so your body starts winding down before you actually fall asleep.
Your bedroom must be free from any form of disturbance. It includes the noise, the lights and the temperature. Use blinds to cover the lights, and make sure you have proper ventilation so you won't wake up because it's hot.
Establish a regular sleep schedule and stick to it for a week. You can't expect to see results overnight, so stick to it until it becomes normal. Also, don't be panicky when you can't sleep at once. Counting the hours you've lost will only agitate your mind, so get rid of your clock if you can.
II. Cognitive Behavioral therapy
There are people who suffer from insomnia with the thought that they can't sleep without sleeping pills. These people are not only suffering from insomnia, but also from negative thoughts they created. Cognitive Behavioral therapy is designed to help
people identify these mental blocks and negative behaviors that keep them from sleeping. It involves a counselor who will teach you how to determine the root causes of your insomnia, how to deal with stressful episodes and how to create an inviting environment suitable for sleep. Many people undergoing this therapy, combined with lifestyle changes, have shown good results and have improved the quality of their sleep. To undergo this therapy, you can visit a sleep center and ask for help.
III. Relaxation
Other people have found remedy in various forms of relaxation that will help them wind down mentally to forget about the stressful situations they had for the day.
Meditation, breathing exercises, tai chi and yoga are all helpful in calming the mind and also bring health benefits. If you will do strenuous exercises, do them in the afternoon and not within 2-3 hours prior to sleep, as it will stimulate you.
There are herbal remedies that are reportedly good in inducing sleep. It includes lavender, chamomile, valerian, hops, Passion Flower and lemon balm. The most popular among them is probably valerian. Used by Europeans for decades, it is known as Nature's Valium for its relaxing effects. However, studies have cast doubts on its efficacy and results are inconclusive.
Any herbal remedy will not work if you consumed caffeinated drinks hours before bedtime. Teas, coffee, chocolate, and drugs must be avoided. Also, don't drink a lot of fluids for you might wake up to urinate. This is true to people with nocturia, though there are other remedies for it other than limiting the fluid intake.
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