A Good Night’s Sleep: Tips for Insomnia Sufferers
According to current research, sleep deprivation appears to affect roughly one in three people. Work-related stresses, a new baby, a late-night meal—each of these can lead to disturbed sleep and sometimes lead to a poor sleeping pattern for an extended period of time. Bodies need a healthy period of rest and not getting enough sleep can be downright dangerous; driving while sleep deprived is as dangerous as driving drunk. The following article explores many ways to fight insomnia and get a better night’s rest.
Insomnia sufferers typically can’t get to sleep at night and have a difficult time keeping their eyes open during the day. Sufferers may find it impossible to turn off their thoughts and find the rest their bodies need. There are many causes for insomnia, but there are also many ways to combat it. For most, about seventy-five percent, sleep deprivation will typically last no more than a couple nights, but when the causes of these sleep interruptions grow or are not resolved, chronic insomnia may result.
Experts believe that adhering to a strict sleep schedule can combat a bout of insomnia. Avoiding an erratic bedtime schedule may be helpful when trying to get a better night’s sleep. Keep in mind, getting too much sleep is not a reliable method to defeat insomnia in the long run. A few nights of too much sleep can lead to a few nights of insomnia. Research also suggests that people who spend more than twelve hours in bed are likely to die at a younger age than those who get less sleep.
Avoiding big late night meals is a good way to avoid insomnia. High fat and high protein meals need more time to digest. When the body needs sleep, the digestive system may still be hard at work processing that pizza which is likely to lead to sleep disturbances. Avoiding caffeine, alcohol, and nicotine at night is also likely to have a positive effect on sleep.
Of course, stress is usually regarded as the most prevalent cause for insomnia and it’s a many-headed beast that grows from a myriad of concerns. Many people lead increasingly-busy lives which can induce stress. Problems with finances or relationships can also lead to stress which can drastically impact sleep. Stress hormones not only keep the brain active, but they deplete serotonin and melatonin—important sleep hormones. Eliminating the cause of stress is ideal, but certainly not possible for many whose stress is long-term. Managing stress is often the best way to deal with the resulting insomnia. Yoga or working out can reduce stress. Others might seek the council of a family member or friend which may reduce stress.
Babies and their erratic sleep patterns can certainly cause sleep issues for their parents. Getting babies on a sleep schedule can take weeks—even months! It’s important for new parents to get enough sleep themselves, which is a task easier said than done in most cases. One way to teach an infant how to fall asleep on their own is to consistently put them in their crib while they are drowsy—not already asleep! Babies will come to depend on a parent to rock them each and every time they wake in the night if that becomes a pattern of their sleep routine. Just as exercise is known to encourage a better night’s sleep, regular sex can similarly induce a healthy sleep schedule. Sex can help reduce stress and even triggers sleep hormones.
Sex-induced endorphins can also alleviate headaches which can disturb a person’s sleep. Sex boosts the immune system and can lead to greater intimacy between couples. Other tips to ward off insomnia include snacking on a banana before bed or when awake in the middle of the night. Also, avoid heavily-seasoned foods at night which may exasperate insomnia with heartburn or headaches. Be sure the mattress is comfortable and the bedroom is tranquil. In some cases, it may be necessary to see a doctor especially if sleep deprivation is caused by sleep apnea or other medical conditions. The key is to tackle the precise causes of sleep deprivation. Usually when these issues are taken care of, a good night’s sleep is not far behind.