Can't Sleep? Insomnia - Tired All The Time? Want To Doze Off But Can't - 9 Tips Says You Can
Posted: Saturday, August 01, 2009
by Kacycarr
http://www.spotthepimple.com
Insomnia - Are you having trouble getting to sleep of a night? Are you constantly tossing and turning in bed in a bid to doze off. Does your body feel drained of all its energy? Do you struggle to dress in the mornings because you have no strength, or are you embarrassed over your tiredness because you can't stop yawning leaving people with no choice but to peer in at your tonsils.
Every person at some time will have had a restless night where they couldn't sleep, and most of them, until they manage to catch up on lost sleep may feel lethargic and normally walk round like a zombie. Sleep disruptions can be a result of any one of a hundred reasons. Typical reasons are, stress, travel, feeling hot and bothered to being cold, disturbed by noise or even daylight. These sorts of short-term insomnia are upsetting and can surely affect the way you function the following day. If you're going without sleep for long periods of time, (4 nights and over) it is considered chronic. If your body's required sleep times are not met it can be life altering. Nearly every confirmed case of chronic insomnia tracks back to a medical condition, a lifestyle custom, or a psychological preoccupation. When the body‘s tired it weakens leaving you fragile and vulnerable to your own inabilities where you can't find the strength to maybe shave, brush your hair, clean the house to making a meal.
Advice to help you get a good night's sleep
1. Your diet is vitally important in your attempt to beat insomnia. The body needs ample nutrition to function properly. The human body is designed to do a lot of things which keep us alive, and for the system to stay in good working order it requires you to do a little on your part, and that is to look after it…like it looks after you . If the mechanism within is not interfered with there's a great possibility you'll get your beauty sleep. Lack of good healthy food and exercise are a couple of matters that can disrupt certain body functions. Supply the body with good nutritious foods. Bad foods eaten at the wrong time can stop you from sleeping, and also cause severe stomach cramps. Stomach pain brought on by bad grub can be so severe; it wakes you up from your much needed sleep. If and when you do manage to drop off you don't want to be upsetting the apple cart so as to speak.
2. You are not to eat or drink caffeinated liquids and chocolate before bed. Caffeine is a natural chemical that activates the central nervous system, which means that it revs up nerves and thought processes. Don't expect too much shut eye if you drink caffeinated drinks like coffee too close to bedtime. Coffee is a stimulant and shouldn't be drunk at least eight hours before retiring to blanket street.
3. Some people tend to abuse alcohol to combat their sleeping problem…drinking themselves into a state of oblivion where they don't even who they are. This is unhealthy for the body and the liver. It is easier and safer to seek medical attention to get the right treatment to help you sleep. Although some people do turn to alcohol for their sleep problem, they don't use it to the extent where they can't stand up alone…but within moderation to help them relax before bed. Sadly for these folk it's just a quick fix because the effects of alcohol don't last long, and therefore on awakening they're still tired and possibly nursing a hangover further adding to their discomfort. As time progresses, alcohol-induced sleep becomes less restful, so tiredness can become a constant issue in your life. Alcohol is not a solution.
4. Be careful how much you eat before going to bed. Large meals can lead to stomach heaviness, and cause drowsiness, and sleep won't necessarily take because your digestion will slow down making you feel unsettled, and possibly keep you awake. If you're hungry have a light snack beforehand with protein and sugar (i.e. bowl of cereal with milk or glass of milk with biscuits) because they help increase brain neurotransmitters to induce sleep.
Tiredness in some people stem from their having to go to the loo in the middle of the night to wee. Stop drinking fluids near to bedtime unless you need to take tablets.
5. If you're a person who can't relax and has to rock themselves back and fro in bed to get to sleep, then you could try one of popular relaxation methods other people use to help them nod off. Particular smells are known to induce a deep sense of relaxation. Lavender has a calming effect and is a mighty source for helping with topsy turvy insomnia traits. A stroll along the beach taking in "sea air" is also another fine way to relax the mind and body.
6. Change bedding fabric to linen. Study reported, people with sleeping problems who slept on linen sheets fell asleep quicker and woke up in a better mood than those using other materials. Reasons given for this were linen sheets felt different against the flesh and dispersed body heat better than other fabrics.
7. Soaking in a hot bath is great for relaxing the body.
8. By taking up a pastime it can help take your mind of any problems troubling you which is most likely causing your restless nights. Taking up a hobby is a great way to overcome stress-related sleep problems.
9. Try a "white noise" machine which you can purchase at Sears or other high street shops. The machine releases a sound that helps people get to sleep,
Don't overdo it – A regular mistake is to believe you need the sleep you're missing. Of course everyone needs to sleep, but not everyone needs the same amount as the next person. A baby needs roughly 17 hours a day, whereas an older child needs about 10 hours a day. Most adults need seven to eight hours sleep, but the elderly usually less again. The exact function of sleep can't be fully described as we have no answers to date. Nevertheless, the effects of lack of sleep suggest that its main function is to rest and repair the body.
Symptoms of insomnia normally include:
- Problem with getting to sleep
- Can't stay asleep
- Waking up in the early hours of the morning
- Feeling tired after getting up
More Self Help
There are a number of things that you can do to help overcome insomnia.
- Drink alcohol in moderation.
- If you smoke, try to stop.
- Take regular exercise, but not too strenuous before bedtime.
- Avoid sleeping during the day.
- Meditation and exercise such as yoga can help prepare your body for sleep.
- Try and set a sleep pattern and stick with it. Go to bed the same time each night and get up the same time.
- Try reading to help tire you out. Avoid watching late night movies or other as television can stimulate the mind.
- If you have something on your mind about activities for the next day – write them down instead of taking them to bed with you.
- Make sure the bedroom isn't too hot or too cold.
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