Hey Guys, Welcome to FactsMinister. Today we will show you five simple ways to fight Insomnia.
When you don’t get enough sleep, the whole world seems to fall apart around you, doesn’t it? You know all too well how difficult it can be to concentrate, how lethargic and irritable you feel during the day, and how irritable your family gets when you don’t sleep. But insomnia doesn’t have to ruin your life! There are lots of things you can do to help yourself get more rest at night without medication or other treatments that may be unnecessary (and even harmful). Read on to find out five simple ways to fight insomnia.
1) Track Your Sleep
Sometimes insomnia is triggered by anxiety or even physical conditions. But often it’s simply a matter of not getting enough quality sleep. It’s important to know how much sleep you need in order to function at your best. You might discover that you actually need more sleep than you thought, or that taking naps regularly means less time in bed at night. Whatever your situation, tracking your rest is a key tool for staying well-rested on a regular basis.
2) Take Your Medication as Directed
If you’re taking sleep medication, make sure that you take it at regular intervals and that you don’t go longer than recommended without a dose. If possible, try taking your doses in a consistent setting—such as at night before bedtime—to help set up a pattern for sleeping. Finally, if you find yourself drowsy during the day after taking your medication, avoid activities that may cause injury while driving or operating heavy machinery. If you notice any of these symptoms occurring (or side effects not listed on your prescription label), talk with your doctor about adjusting your dosage or even discontinuing use altogether. In many cases, patients can refer to alternative therapies like acupuncture or mindfulness exercises for better results.
3) Go to Bed When You’re Tired
Don’t fight sleepiness by lying in bed. If you’re not able to fall asleep right away, get up and read or do another activity until you feel tired. That way, you can rest assured that if sleep comes on its own without any further efforts on your part, you’ll still be in a good position. You can also try practicing other relaxation techniques (such as meditation or progressive muscle relaxation) before bed—these may help reduce stress and make it easier for you to relax enough to fall asleep.
4) Avoid Caffeine Before Bedtime
The caffeine in coffee, soda, and energy drinks can interfere with sleep. Avoid or limit your intake of these beverages after lunchtime. Make sure you’re getting enough melatonin as well. Melatonin is a hormone that helps regulate your sleep-wake cycle; it’s naturally produced by your body when it gets dark outside. Eat Healthier: Instead of greasy takeout or indulgent dessert before bed, snack on nuts, whole grains (such as oatmeal), fruits, vegetables, cheese and yogurt instead. These foods contain tryptophan which helps produce serotonin – a neurotransmitter responsible for regulating our moods.
5) Create a Sleep Ritual
Our body’s internal clock is extremely sensitive. While we are exposed to daylight, our body produces a hormone called cortisol, which helps us stay awake and alert. After dark, our bodies produce melatonin instead of cortisol, which signals that it’s time for bed. Our inner clock isn’t particularly sensitive—and consequently doesn’t respond well when we travel through different time zones—but by helping set our body’s sleep-wake cycle with rituals like going to bed at roughly the same time every night and waking up around the same time every morning (even on weekends!), we can help fight insomnia.
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