Insomnia Solutions That Improve Your Health – 1325th Edition
Most of us have sleeping problems at one time which are usually for a relatively short period. Often times they are about a specific event such as planning for a wedding, getting married, passing a test, or playing golf with your boss. Older people tend to have more problems with getting enough sleep.
Long lasting sleeping problems indicate chronic insomnia and that can lead to lots of other problems. The professional advice is that if you have a sleeping problem for more than two weeks then it is time to seek professional help.
Insomnia is getting too little or poor-quality sleep caused by:
Having trouble falling asleep
Waking up several times during the night and having trouble falling asleep
Waking up too early in the morning
Not feeling refreshed even after 7-8 hours of sleep.
Long lasting insomnia may lead to other long lasting problems. It can damage your memory, change the way your brain works and often times impair attention and problem-solving, and get you in an auto accident because you are falling asleep during the day.
Here are a few suggestions that you can do to prevent sleeping problems without taking any medication which could make matters even worse because so many do impact your cognitive ability.
First, establish a regular sleep schedule. Avoid daytime naps and stick to your schedule even o weekends. That means going to sleep and setting your alarm to wake up at the same time.
Use your bed for sleeping. Your bed should not be used to watch TV, read, or tweet your friends.
Avoid alcohol, nicotine and caffeine at least 4 hours before going to bed. All of these can interfere with your sleep. Many people I know stop drinking coffee after lunch.
Keep a sleep diary. First thing in the morning describe your how you slept and during the day keep a diary of activities that may impact your sleep such as sitting for long stretches or watching TV later than usual, or having coffee with dinner. This diary will help you understand your sleep behavior.
Expose yourself to sunlight. Get at least half an hour of direct sunlight. If going outdoors does not work, use a commercial light box.
Manipulate your body temperature by exercising briskly during early-evening hours about two hours before bedtime.
Establish a comfortable sleeping environment and a relaxing bedtime routine. Find a comfortable temperature and make sure your room is quiet and dark. Try a sleeping mask.
Use a noise machine that makes relaxing sounds to blot out all other sounds that may disturb you.
If you cannot fall asleep within 20 minutes get up and read or do something that is not too active until you do feel sleepy. Then go back to bed.
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