How to sleep Insomnia

How to Sleep effectively? Deal Insomnia

Most of the time in the past like 2 years back, I used to stay awake the entire night. Tried sleeping in every possible way. Tried home remedies, booze and even medications. But wasn’t successful in dealing with my sleeping disorder. I kept questioning myself on how to sleep.

It used to be more than 2 days and sometimes even three that I haven’t got any sleep. Used to feel drowsy in the daytime, most of the times irritable and slowly various other symptoms started reflecting upon me affecting digestion as well as mental health.

How to sleep
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What exactly the Sleeping problem is called as?

“The sleeping inability or sleeplessness is what technically we call as ‘Insomnia’.”

Insomnia is misunderstood by many. People who don’t struggle with sleeping problems simply don’t understand the frustration, the loneliness and the desperation. I want to generate more consciousness in my readers about insomnia and offer them genuine information. You are capable of healthy, contending and natural sleep. Just you need to understand and follow a few simple things to go the right way.

Don’t try hard to fall asleep, because it harms your Sleep

Most of the people facing the problem of Insomnia have one thing in common – The more they try to fall asleep, the more the sleep runs away from them.

“It has been found in studies, that when you actively try to sleep, the quality of your sleep goes down.”

Want to know why? – When you actively try to sleep, you don’t allow your body to relax. You keep it on alert mode actually, and constantly check to see if you are asleep.

In this domino effect, as you start feeling uneasy about not falling asleep, the body’s stress response kicks in and appends another hindrance to sleep. Distractions from your surroundings can also become the reason. We get diverted towards either the ticking sound of the clock in silence, a barking dog or dripping faucet, making sleep more difficult.

Sleeping problems affecting your Relationships

Are you or your partner often complain about feeling under-appreciated? Maybe you can blame Insomnia !!!

According to research out of the University of California, Berkeley, sleep deprivation can leave people feeling too tired to express gratitude. As a result, partners can feel taken for granted.

It has been found in the study that those who didn’t get enough sleep, or who slept badly the night before, showed less appreciation for their partner, were less able to read the mood of their partner and even appeared to be less grateful.

Strengthening a relationship is easier said than done. However, in terms of at least the problem of insomnia, keep an eye on your sleeping habits. Keep your relationship beautiful by saying ‘thank you’ and letting your partner know that you appreciate them.

How to Sleep then?

The best and first thing you need to do is to stop worrying about sleep. Don’t try to force sleep on you as it will keep you alert and your mind conscious while trying sleeping. Don’t think about setting timelines that in this much time you must fall asleep and you should take that much of hours sleep.

You should just lie down as if you decided to have some rest during the day. Whether or not you fall asleep doesn’t matter. Just relax.

Apart from this, I am writing other effective remedies and keys to unlock the doors to your sound sleep.

Simple Remedies to sleeping problems

#1 Mindfulness Meditation

how to sleep meditation
Photo by JD Mason on Unsplash

I have written about it in my pre-launch edition of E-magazine as well that how mindfulness meditation can bring wonders to your overall body and personality slowly and gradually if done in a disciplined way.

Mindfulness meditation consists of slow, steady breathing while sitting quietly. You observe your breath, body, thoughts, feelings, and sensations as they rise and pass. Similarly, Yoga is about different postures of the body in accordance with breathing patterns.

Mindfulness meditation and Yoga are said to reduce stress, improve concentration, boost immunity and promotes good sleep.

Practise meditation and yoga on a regular basis. Aim to do at least 15 minutes in the morning or evening if you don’t have time for a longer session. You can join a meditation group or yoga class once a week to stay motivated.

#2 Exercise

how to sleep exercise
Photo by Tyler Nix on Unsplash

We all know that exercise boosts our overall health. It enhances your mood, gives you more energy, helps in weight loss, and better sleep.

You should do moderate exercise for at least 20 minutes per day. You can add in a few strength training or aerobic exercises to do a few times per week. Find a suitable time for yourself for exercise to receive benefits.

In case of any existing physical injury, go for other options.

#3 Massage

how to sleep masaage
Photo by Toa Heftiba on Unsplash

In various studies, it has been found by the researchers that massage therapy benefits people suffering through insomnia by improving sleep quality and daytime dysfunction. It may also reduce feelings of pain, anxiety, and depression.

If a professional massage seems expensive, you can do self-massage. As your mind wanders, focus on the feelings and sensations of touch during a massage.

Consult your doctor in case you have any specific skin problem.

#4 Herbal tea ingredients to help improve your sleep

Tea is unlikely to cure chronic insomnia, but some herbal tea ingredients can help reduce stress and anxiety which may contribute to sleep issues.

If your insomnia is quite mild, or you only experience insomnia from time to time, you may want to give herbal teas a try.

Here are 12 popular herbal tea ingredients to help give you a head start:

Kava: Known to reduce anxiety symptoms, but excessive consumption has also been linked to liver damage.

Hibiscus: Studies have found that hibiscus can lower blood pressure.

Passionflower: Offers similar benefits to kava, but without the associated risks to your liver. Sometimes referred to as ‘kava-lite’.

Valerian Root: Helps soothe anxiety and aid sleep. Valerian can be a powerful sleep aid so you shouldn’t drive after consuming valerian.

Peppermint: A mild sedative with the added bonus of aiding digestion.

Chamomile: Thought to aid sleep by reducing stress and hyperactivity. Although popular, studies on the effectiveness of chamomile as a sleep aid have mixed results.

Lavender: Helps to reduce anxiety, irritability and tension headaches. The aroma of lavender also promotes relaxation.

Ginseng: The bitter taste may be worth it; ginseng is thought to promote sleep and relieve symptoms of stress and nervous exhaustion.

Skullcap: Helps alleviate headaches, PMS, muscle spasms and nervous exhaustion.

Lemon Balm: Studies have found the lemon balm to reduce insomnia severity and even cure insomnia completely.

Linden Flower: The aroma of the linden flower is thought to help reduce anxiety, soothe headaches and aid indigestion.

Hops: The aroma of hops is thought to aid sleep and the consumption of hops is known to have sedative effects. If you’re going to get your hop fix from beer rather than tea, drink alcohol in moderation!

Source : Times Of India

#5 Avoid using supplements or other similar options

Though there are products which can help you with sound sleep. But if taken in excess over a period of time, without right knowledge results in serious side effects. Lavender oil capsules, Melatonin, Magnesium doses have side effects which include headache, intestinal issues, nausea, dizziness.

How much Sleep do you need?

Actually, the amount of sleep you need depends on your age as follows:

How much sleep do newborns need? (0-3 months)
Recommended duration: 14 to 17 hours but 11 to 19 hours may be appropriate.

How much sleep do infants need? (4-11 months)
Recommended duration: 12 to 15 hours but 10 to 18 hours may be appropriate.

How much sleep do toddlers need? (1-2 years)
Recommended duration: 11 to 14 hours but 9 to 16 hours may be appropriate.

How much sleep do preschoolers need? (3-5 years)
Recommended duration: 10 to 13 hours but 8 to 14 hours may be appropriate.

How much sleep do school-aged children need? (6-13 years)
Recommended duration: 9 to 11 hours but 7 to 12 hours may be appropriate.

How much sleep do teenagers need? (14-17 years)
Recommended duration: 8 to 10 hours but 7 to 11 hours may be appropriate.

How much sleep do young adults need? (18-25 years)
Recommended sleep duration: 7 to 9 hours but 6 to 11 hours may be appropriate.

How much sleep do adults need? (26-64 years)
Recommended duration: 7 to 9 hours but 6 to 10 hours may be appropriate.

How much sleep do older adults need? (65 years and older)
Recommended duration: 7 to 8 hours but 5 to 9 hours may be appropriate.

Source : National Sleep Foundation

Most of the people reading this blog post of mine must be falling into the ‘older adult’ or ‘adult’ category. If that includes you, you’re probably going to be OK with 5 or 6 hours of sleep, respectively.

Again emphasizing on my point, remove all your worries and anxieties you have about sleep and your day as well. Relax, close eyes, take rest and rest see what happens.

When to see a Doctor

If your symptoms persist for more than a few weeks or worsen, consult your doctor. Persistent insomnia may be the result of an underlying health concern.

This includes:

  • heartburn
  • diabetes
  • asthma
  • arthritis
  • chronic pain
  • thyroid disease
  • cardiovascular disease
  • musculoskeletal disorders
  • kidney disease
  • neurological disorders
  • respiratory problems
  • hormonal changes associated with menopause

If left untreated, insomnia can increase your risk for:

  • anxiety
  • depression
  • heart failure
  • high blood pressure
  • substance abuse

Your doctor can help you to get to the root cause and decide how best to treat the issue.

Read other topics on health issues.

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Shilpi Singh
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Shilpi Singh

Very informative post..