We all know the frustration that comes with insomnia: watching the clock, counting the hours till morning, and flipping through late-night channels. If you suffer from frequent insomnia, you’re not alone. Approximately 30% of people suffer from insomnia each year and even more struggle in one way or another with sleep, such as grogginess, poor concentration. But apart from these frustrating symptoms, poor sleep habits can result in long-term medical issues, including cardiovascular disease, anxiety, and depression. Luckily, with some small changes in your habits and sleep routine, you can take control of your sleep and boost your chances of getting better rest.
Limit Your Screen Time
Despite the urge to watch Netflix in bed, try leaving your computer, tablet, or television anywhere but the bedroom. Doing so can improve your sleep, even if you don’t suffer from full-fledged insomnia. Using electronic devices, including your phone, just before bed has been linked to irregular sleep patterns and poor sleep habits. So if you find yourself waking up exhausted or tossing and turning before falling asleep, switch out your laptop for a book.
Move Your Body
An aerobic workout may be enough to tire out your body and promote deep sleep. After all, regular exercise has resulted in improving patterns of insomniacs. But even a single moderately paced exercise session may help you to fall asleep faster and stay asleep longer, at least for that night. Exercise may help with insomnia because it regulates your body temperature, reduces anxiety and depression, and helps to normalize your circadian rhythm.
Change Positions or Your Pillows
No matter how tired you are, you may find it difficult to get into a comfortable position and stay asleep. If neck pain or headaches are keeping you awake at night and worsening insomnia, you may want to reconsider your sleep position or even your pillows. After all, an individual’s reported pillow comfort correlates with sleep quality. Aim for a position and pillow that prevents your neck from staying in neutral while you sleep. I would recommend THE Theraputica pillow or the complete sleeperrr.
A good night of sleep is irreplaceable.
Aches and pain not only make it difficult to fall asleep but lead to frequent awakenings, painful mornings, restless nights, insomnia. Unfortunately, pain and sleep may work in concert; pain can lead to poor sleep quality, and poor sleep quality can further exacerbate pain. To break free of this frustrating cycle, address the primary cause that is leading to a secondary condition of pain.
Get Checked For Sleep Apnea
If you are a snorer, wake up gasping for breath, or struggle to stay awake during the day, do yourself a favor and get checked for sleep apnea. It is a condition characterized by cessations in breathing during sleep and it is devastating to your health. Short periods of oxygen deprivation lead to numerous subsequent micro-awakenings, ones that you may not even remember. Although between three and seven percent of adults suffer from sleep apnea, very few get treatment for this potentially dangerous condition.
If all else fails to minimize insomnia, you may find yourself desperate for a good night’s rest. Hopefully, you are not drawn to television advertisements for sleeping pills. Before you ask your doctor for a prescription, consider nutritional or herbal-based remedies that may help you get a better ZZZZZ’s. Look for foods that contain melatonin, including cherries. Some studies have found that melatonin supplementation reduces the time it takes to fall asleep and increases quality sleep time.
Replace That Old Mattress
8 years old, stop! Take a deep breath, and imagine waking up in the morning without aches pains. I have tested, discarded, and been very disappointed MANY times over the years. There are two mattresses that I can recommend without hesitation. Intellibed or Sleepyhead Chiropractic beds. Do yourself a favor and put this in your shopping cart now and get some much-needed rest.
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