One-third of the world's population suffers from insomnia at some point in their lives. To avoid medical intervention, try these natural techniques and remedies. Deep breathing exercises and soft music are recommended before going to bed. Caffeine, alcohol, and nicotine should be avoided, according to Dr Timothy Sharp. Make a double batch of casserole and save half for another night; spot clean the house; Use paper plates at barbecues (less washing-up); Offer to pay the kids to do extra chores; Get rid of junk food and fizzy drinks.
When you wake up in the morning, do you feel tired and unrefreshed?
Do you maintain this attitude throughout the day?
Do you find it difficult to concentrate during the day?
According to the World Health Organization, one-third of the world's population suffers from insomnia at some point in their lives, with approximately 5% requiring medical treatment!
To avoid medical intervention, try these natural techniques and remedies to help you sleep better.
1. Unwinding
Before going to bed, take some time to unwind. Deep breathing exercises and soft music are recommended. Caffeine, alcohol, and nicotine should be avoided, according to Dr. Timothy Sharp of Sydney University.
2. Bedtime ritual
Create a bedtime routine to signal to your body that it is time to sleep. By slowing down your physical activities and sticking to a routine before bed, your body will begin to associate some of these activities with falling asleep. Begin with a cup of warm milk. Milk contains tryptophan, a protein that aids in the promotion of sleep. This can be replaced with chamomile tea, which is known to relax the nervous system. Following this, take a hot bath or shower; the heat will help to lower your internal body temperature, signaling your body to sleep once more.
3. Your bedroom is only for sleeping.
Make your bedroom your sleeping quarters. As soon as you get into bed, turn off the lights. Do not read, eat, or watch television in your bedroom, or engage in any activity that is not related to sleep. Make the room dark and cozy, and add extra pillows and teddy bears to the bed. Make your bedroom a sleep sanctuary, a place where you will feel safe and comfortable, and most importantly, a place where you will want to sleep.
4. Relax and clear your mind.
Clear your mind of the day's activities or tasks that must be completed tomorrow. Make a 'to do' list for the next day. Prepare uniforms, lunches, and so on the night before. Make your plans ahead of time to avoid stress.
5. Make time for yourself
Instead of trying to cram as much as possible into the day only to discover that you haven't left much time for sleep, look for shortcuts or solutions to give yourself some time back. Make a double batch of casserole and save half for another night. As you go, spot clean the house. Use paper plates at more barbecues (less washing-up). Offer to pay the kids, or the kids of your neighbors, to do some extra chores.
6. A balanced diet contributes to a balanced mind.
Your body cannot function properly if you are deficient in essential vitamins and minerals. Get rid of the junk food and fizzy drinks and start fresh with good physical and mental health. Add some regular exercise to your routine and watch your body respond with better sleep.
7. Do not lie in bed if you are unable to sleep.
If you don't feel sleepy enough to fall asleep, your mind will most likely be troubled by the fact that you can't sleep. Each time you experience this, it will become more difficult to sleep. Get out of bed and go to another room. Distract yourself until you begin to feel sleepy, and then try to sleep again later.
8. Medications may disrupt your sleep.
Some of the medications listed below have been linked to sleep issues. If you have insomnia and are taking any of the following medications, consult your doctor: amphetamines (diet pills), antidepressants, beta blockers (heart and blood pressure), cimetidine (ulcers), clonidine (blood pressure), cortisone, diuretics (fluid), levodopa (parkinsons), methyldopa (blood pressure), and ventolin (asthma).
Above all, de-stress.
According to Sharp, the most common cause of insomnia is stress. Use some of the techniques listed above to try to eliminate as much stress as possible from your life, and you will be able to put your insomnia to rest.
No comments:
Post a Comment