All About Sleep Insomnia
First, there are your sleeping conditions: what is your bedroom and bed like? If you need peace and quiet, and darkness, keep your bedroom like that. These days, many people eat, drink, read, watch TV, and countless other things in bed. All of them are detrimental to a good night’s sleep.
If you body gets used to other activities going on in your bed, sleep will become harder. So, reduce the activities you do in bed to sleep and sexual intercourse. Then there are the conditions within your bed: how firm is the mattress, how soft? If your body needs a soft bed, get rid of a hard mattress, and vice versa.
What to do to prevent insomnia?
Do you suffer skin or sinus allergies? Check on the detergents you use, and the type of sheets on your bed; any of them can lead to irritation that then leads to insomnia.
Next, what about the events of your life. Right now, the economy is bad and people are struggling to keep their homes out of foreclosure. These kinds of mental stress can lead to insomnia. If they are the underlying cause of your sleeplessness, talking to a therapist can be one answer.
Also, a doctor can proscribe a mild sedative that will help you to calm down and clear your mind. Very often, the first step in evaluating your insomnia is a sleep study. Your doctor may determine that you have sleep apnea, which is where you stop breathing while you sleep, and this can be a contributing factor to insomnia.
If your doctor does suggest medication, there are two classes they can use: benzodiazepines and non-benzodiazepines. Both forms of drugs have side effects, but the former are a bit stronger and they have a greater chance of addiction. Mild side effects include things like dry mouth and fatigue.
More severe ones include extreme sleepiness; some people have reported almost falling asleep right after lunch. As they say, a full belly already makes you sleepy; these medications can only add to that. If these side effects persist, let your doctor know as soon as possible.
More steps to prevent insomnia
Then there are the things you put in your body. Alcohol, nicotine and caffeine can all lead to insomnia. Many people think that alcohol helps to relax you, and it’s true that one or two drinks are fine, but too many will actually end up pumping stimulants into your blood. As for the other two, they both have the same affect – stimulation.
Did you know, hypnotizing yourself can help cure insomnia.
So, cut down on all three; at the very least, avoid them after the middle of the afternoon. In terms of food, don’t eat a large meal close to bedtime as it will leave you feeling rather bloated; yet also don’t go to bed hungry. A rumbling stomach is a sure way to stay awake. A light meal made up of simple foods like fruit, nuts, eggs, juice and milk are best.
The issue of milk brings up a host of simple herbal sleep aids to ease the problem of insomnia. Milk contains tryptophan, which is a natural sleep aid. So, it seems the admonition from our grandparents about drinking a glass of warm milk to help you sleep is a good one. If you like tea, try drinking some chamomile.
Depending on how severe your insomnia is, you can try valerian. While it’s great for aiding in getting to sleep and improving the quality of your sleep, it takes about a month to become effective. So, you take small doses every day, and it will gradually improve the quality of your sleep.