Sleeping Problems: Tips To Guarantee A Good Night Sleep
We all know the routine: It's past 3:00 AM, and you've been awake as long as you can remember. The next thing you know, the first traces of dawn have begun to appear and you need to get ready for work. Having insomnia problems? Or, just suffering from sleeping problems that make you feel deprived of a much needed good night rest? Here are expert-recommended and approved natural cures for insomnia that will put an end to those countless sleepless night.
Make it less punishing. On those times that you can't sleep, it is really tempting to just look at the clock and stare at it. Keeping tabs of the time and forcing your mind to shut off are definitely the worst things that an insomniac can do when trying to get some snooze. Let the time pass, make your body relax, and make the situation less frustrating than what it actually appears.
Lie in bed and be still. Even though your brain can't fully recover from not having sleep, staying still can help your body recuperate after a hard day's work. Hide the clock; make sure that you can't sense the movement of the hands as the hour goes by. Doing otherwise will only make you feel frustrated and more tense about not getting sleep.
Stay awake during daytime. People suffering from insomnia problems will try to get sleep as much as they can. The reason - simply because they feel deprived of it. Contrary to what most people believe, insomniacs need to avoid napping as much as possible as it will only make the matter worse, notes Director Karl Doghramji of the Sleep Disorders Center, Jefferson Medical College of University of Philadelphia.
But why should insomniacs need to control their body's urge to sleep when it really wants to? Napping or even stealing minutes just to take some sleep at daytime will only compound the problem. In fact, insomniacs will have difficulty getting asleep in the evening after snoozing an hour or two in the afternoon. Stay awake during daytime - in this way you can get your body ready for a proper rest when the evening comes in.
Make your bedroom a true sleep haven. Another reason why you shouldn't put a work table in your bedroom. It is important for people having insomnia problems to associate themselves with their bed and bedroom as a place where they can get rest. Just by merely being there, your body will set itself automatically to a sleeping mode, according to Doghramji.
Regularity of sleep patterns, activities before snoozing off, and even the things that your body sense will send sleep signals to your body to calm down and sleep. We are all creatures of habit, says Doghramji. There's a place and time for everything. With this in mind, you can build a bedroom and even a small space where your body can sense that it is time to rest after a long day at work.
Confine work to your workstation. So does this mean that you shouldn't bring homework at home? No, just make sure that you create a space that can signal to your body that it needs to get to sleep.
Do you make some last minute adjustments to a presentation right before you go to sleep? Stop. Associate your bed with pleasant things like sleeping; finish everything before hopping on it. In this way, you can separate the place where your body feels comfortable and rested from areas where you need to exert effort. This is another reason why you need to stay as calm and relaxed whenever you are trying to go to sleep. Resting and letting your body recover from all activities shouldn't feel like your exerting effort at all, notes Doghramji.
Eat something heavy. Wondering why most folks are always nodding after a big feast? Eating and going to bed afterwards may actually help you sleep faster, notes Doghramji. But what about nightmares that your folks warned you about. Contrary to popular belief, a combi of eating and prepping up for bed may help insomniacs sleep faster, notes Peter Hauri, Ph.D. Get into the habit of drinking milk. This can definitely put your body in the comfort zone and into sleep faster than you can imagine.
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