treatment of insomnia
August 3rd, 2016 by admin

Insomnia Tips

Sleep is a state we all must be in every night, but not everyone of us can achieve it so easily. In addiction to that, some of us have sleep disorders which will ruin any night’s sleep. For some ideas on how to get more out of your sleep, check the content below.

Talk to your doctor to see if a health condition is keeping you up. If you have Migraines, or maybe sleep apnea might stop you from getting a good nights rest. Once you take care of these things you may be able to sleep once again. If the doctor feels that medication may help here is the most common medication prescribed.

  1. zolpidem ( Ambien, Intermezzo)
  2. eszopiclone ( Lunesta )
  3. ramelteon ( Rozerem )
  4. zaleplon ( Sonata )
  5. doxepine ( Silenor )

It’s important to get rid of as much stress as possible before heading to bed. If you feel stressed, try to find a relaxation technique to help reduce your stress. It’s crucial to finding quality sleep for your body and mind to relax. Techniques like imagery, meditation and breathing exercises all can help.

There are those who can only sleep well with the proper air quality in the room. See if essential oils and a diffuser may help. Other individuals may appreciate the effects of purified air using an air purifier as it helps with proper breathing during the night.

Have a massage done. It doesn’t have to be a professional; it can be your spouse. Just make sure they apply the strokes that are characteristic of a good massage. A nice massage can relax your muscles and put you into a relaxed state. That can make you more likely to sleep.

Think of something pleasant. You might have a lot of random images passing through in your brain, but take control of those. Start visualizing very peaceful places. You can even count fuzzy sheep if you want. The most important thing is that you are encouraging your brain to think about something that may relax you.

Take notes on your nights to figure out what is keeping you awake. First, write in your journal what happened during the day. It is also helpful to keep a diet diary along with your journal as what you eat or drink may be affecting your sleep. Next, write how you feel in the morning. Review it to figure out the cause of your woes.

If stress or anxiety keep you up at night, try out some relaxation techniques. You can try deep breathing, meditation or yoga, or even just taking a hot bath. If you can release all of that tension, you will find falling asleep becomes much easier, even when times are tough.

Set a wake up time and stick with it. If you get up for work at the same time each weekday, get up around that same time on the weekends. The more consistency you have in your sleep schedule, the better your body will adjust. You have to train your body to battle insomnia.

Drink a warm glass of milk about 15 minutes before bedtime. Drinking warm milk is a great way to calm and soothe the nervous system. The calcium in the milk is what works in the nervous system to take the edge of and help you relax. When you are relaxed, you are more likely to fall asleep easier.

Stop lying in bed worrying about not sleeping. Should you find yourself unable to fall asleep, target an activity that will get it off your mind. For some people it might be reading or writing, for others, it may involve getting out of bed and going for a walk. Do not be afraid to do something to help, as opposed to lying about worrying when sleep will come.

Many people have trouble falling asleep at night because of their mattress. We spend almost a third of our life on our mattress so it really needs to be comfortable. If it is too hard or soft, old or small, this could be the reason that someone suffers from insomnia.

Regular exercise is a great way to battle insomnia. This exercise will help relieve tension that is built up during the day and you should be able to fall asleep at night. Make sure that you do your exercise in the morning or during the day. Exercise before bedtime is not a good idea because it stimulates your body and wakes it up.

The more exercise you get, the better. You can literally tire out your mind and body by getting up and getting active. This can help to calm restless leg syndrome or just make your body want to go to bed and sleep. Try not to exercise near bedtime, though, as it can stimulate you.

You’ve made it to the end of this article and now have a brain chock full of great ideas. Your sleep can only get better from here, but only if you actually use what you’ve learned! Today is the day you need to start making changes, so have at it!

Read the latest car news and check out newest photos, articles, and more from the Car and Driver Blog.

Posted in Mental Health Tagged with: ,