Can’t Sleep at Night – Tips On How to Sleep Better
individual need for sleep varies; Even so the normal sleep pattern in 24 hours is 7 to 9 hours. Age, mental disturbances, certain health situations and general habits may sometime lead to sleep problems in which an particular person either can’t sleep at night or awakens often during the night.
An evaluation of why you can’t sleep at night can help establish the real cause behind your sleepless nights. It is important to identify the causes, as the solution may well lie there in. Here is a list of what you can do to examine the causes that need to be eliminated for you to get a good night’s sleep.
. Are your clothes too tight? Ensure that your nightwear is comfortable, as tight fitting clothes can restrict blood flow and impair sleep.
. Do you have an erratic schedule? An irregular schedule can disturb the functioning of the body clock, leading to sleep issues. Set aside a time and go to bed at the same time every night.
. Is sound disturbing you? Sometimes you can’t sleep at night because of too much sporadic or random noise penetrating into the bedroom. Mask the din with soothing rhythmic sounds such as soft instrumental music or the drone of a fan.
. Are you exercising too close to bed time? exercising releases hormones that invigorate the body. Sleep will not come easily when the body is charged with energy.
. Do you eat too close to bedtime? A hefty meal eaten close to bedtime can also be the cause of not being able to fall asleep. Ensure that your last meal of the day is at lowest 2 hours before you intend to sleep.
. Is your bedroom also your workplace? If you use your bed for watching television, playing games or doing workplace work it will create a negative ambience not conducive for sleep.
. Are you taking stimulants before bedtime? If you can’t get sleep at night make sure you are not using foods that act as stimulants just before bedtime. Cut the behavior of espresso soon after dinner. Caffeine in espresso and cola drinks can keep you awake.
. Is there too much on your mind? If you worry too much you will not be able to fall asleep. Try doing a mental workout that aids you to deviate from your problems and concerns. A psychologically relaxed body will rest better.
If you can’t get sleep at night try incorporating a few lifestyle modifications. Modifying your way of life by including some of the tried and tested techniques discussed below can help to induce sleep.
. physical exercise – If you can’t sleep at night try exercising during the day. exercising at the very least 3 hours before supper if you want to benefit from it for sleep issues.
. Chamomile Tea – Sipping a cup of chamomile tea 30 mins before bedtime can help induce sleep.
. Herbal Tea – Herbal teas are a blend of natural ingredients that are healthy and balanced and non-toxic. They act as a mild sedative calming the autonomic system and motivate sleep.
. Warm Milk – A warm goblet of milk with a spoonful of honey can induce sleep and there is scientific proof to prove this. Milk contains an crucial amino acid called tryptophan and carbs in honey help in carrying it to the brain. Tryptophan increases the levels of serotonin in the brain which has a sedative effect.
. Turkey Sandwich – Try having a turkey sandwich for supper and you will be surprised at how fast you fall asleep. It is the combination of tryptophan in turkey and carbs in bread that promote sleep.
. Aromatherapy – Use of natural essential oils in aromatherapy are also known to be effective if you can’t sleep at night. The most commonly used oils are lavender, myrtle and neroli. These oils can either be applied at pressure points or additional to bath water for getting sleep at night.
Alternative therapies
Complementary therapies such as acupressure and Hypnotherapy are also recommended for sleep issues. Endorphin is a chemical that act as the body’s natural pain killer. Acupressure aids the body to release the chemical in large doses which acts as a relaxant and sleep comes easily. Cones and plasters used for applying acupressure on pressure points are easily available.
resting pills containing benzodiazepines are good for only temporary relief and they need a physicist’s prescription. These sleeping pills can be behavior forming and are known to cause side effects which can add to an person’s woes. Over the counter non-addictive sleep inducing medicine is also available.
Overview
If you can’t sleep at night the best choice would be to make the recommended alterations in your life. Most persons who can’t sleep at night benefit greatly from the natural remedies talked about above. treatment must serve as the last resort, if Every little thing else fails.
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