Content

• Steps

You may have read many articles about how to get rid of insomnia, but for many people, living with it is the only option they can make. Maximize your diet to energize yourself, energize your body through other methods, and try to maximize the amount of sleep you get are a few coping strategies. when living with insomnia.

Steps

Part 1 of 3: Optimizing Your Chances of Getting Sleep

1. 

   Seek medical attention. Talk to your doctor about insomnia to make sure there isn't any medical reason for your sleep deprivation. There are many conditions that can cause symptoms similar to insomnia, from anxiety and depression, to hyperthyroidism, Lyme disease, and cardiovascular disease.
   • Your insomnia can be caused by sleep apnea, a common condition among people who snore often. This happens when the muscles in the back of your throat relax excessively, causing your airways to narrow for 10 to 20 seconds, preventing you from breathing air for a short period of time. Your brain will wake you up so you can breathe, which goes on all night long and disrupts your sleep.
   • Ask your doctor to double-check any medications you are taking, as some may interfere with sleep. This means informing your doctor about any herbal, alternative, or over-the-counter medications you are taking.
   • You should also tell your doctor if you experience any pain that prevents you from napping.
   • Your doctor may advise you to do cognitive behavioral therapy, keep a sleep journal, or practice relaxation techniques to improve your sleep.

2. 

   
   
   Avoid or limit naps. While you may want to take a quick nap during the day, and for many it can be quite effective, napping can be counterproductive for someone with insomnia.
   • If you really need to take a nap, take a nap for no more than 30 minutes and don't sleep after 3:00 pm.
   • Stick to your regular sleeping habits, and go to bed and wake up at the same time every day, even on weekends.

3. 

   
   
   Improved bedroom environment becomes more suitable. Many sleep experts believe that your bed should only be used for sleeping and physical intimacy, so don't use a computer or TV in your bedroom.
   • Hang curtains to block the light to create darkness in the room at night.
   • Maintain a cool room temperature. The temperature is too hot and will prevent you from sleeping well. Many studies have shown that wearing a cooling cap at night will make you fall asleep faster and sleep longer.
   • Use a white noise generator or fan to eliminate inappropriate noise from the outside environment and create a more pleasant atmosphere.

4. 

   
   
   Try taking melatonin or valerian at night. Both of these supplements are considered medications to help you fall asleep. Remember not to take them too soon before bed (for about 30 minutes is best) or use them for weeks without consulting your doctor first.
   • You should also consult your doctor if you are taking any other medications.Herbal supplements are all made entirely from nature, but sometimes, they can interact with other medications.
   • Melatonin is a natural substance in the body that is responsible for regulating the sleep and wake cycle and we often lose our melatonin with age, which is also the reason why supplements are formed. There are no studies to prove the safety of using this product in the long term. You should take 3-5 mg about 30 minutes before bedtime. Melatonin may interact with anticoagulants, immunosuppressants, diabetes medications, and oral contraceptives.
   • Valerian root is a mild sedative herb. However, it is also potentially addictive. You should take 200-300 mg within 30 minutes before going to bed. This root can increase the effectiveness of other sleep aids as well as the sedative effects of alcohol, benzodiazepines and drugs and may interact with other prescription medications.

5. 

   Learn how to deal with the stress that causes sleeplessness. You need to deal with the stress in order to get back to your regular sleep routine. There are many things you can do to combat stress at night, like journaling about your stress, developing a bedtime routine, and doing dynamic, stressful relaxation. - slack.

6. 

   Acupuncture. Acupuncture reduces stress by regulating hormone levels, and reducing stress means you sleep better. Acupuncture will also aid in the release of melatonin.
   • Acupuncture can also be quite effective at facilitating sleep.
   advertisement

Part 2 of 3: Improving Diet

1. 

   Stay hydrated. People tend to feel tired when dehydrated because when dehydrated, blood becomes denser, causing the heart to work harder to circulate blood, and this makes us tired.
   • The doctor has recommended that each person should drink 2 liters of water per day, or about 8 cups, excluding soft drinks and coffee. You can also naturally hydrate your body by eating fruits and vegetables like watermelon, celery, and broccoli.
   • You will easily see if your body is dehydrated if your urine changes from a pale yellow, clear (sign of hydration) to a dark yellow color.
   • Don't wait until you feel thirsty before drinking. By the time your brain sends signals to your body, you are already lacking in water, so you will feel thirsty. You should regularly drink water throughout the day to maintain hydration.

2. 

   Eat several small meals. Providing a bit of carbohydrates and protein during the day will help you stay alert and agile. Also, if you eat every 3 - 4 hours, you won't have hypoglycemia - the cause of you feeling tired.
   • Breakfast is a very important meal to kickstart your day, so don't skip it. If you often have to rush to work or school and don't have time to eat breakfast, have food that you can bring with you on the road.
   • Provide extra fiber to slow carbs release and help you not tired. For example, you can use popcorn, tortilla chips, or whole wheat crackers at meals and during snack times.
   • Examples of effective snacks include low-fat yogurt with berries and granola (a variety of whole grains mixed together), whole-grain chicken rolls with greens, or Apple slices with a little peanut butter.

3. 

   Don't drink too much coffee. In general, you should avoid drinking coffee in the afternoon. When you live with insomnia, it can be difficult to do this, but try to reduce the amount of coffee you consume to 200-300 mg, or no more than 2 cups of coffee.
   • Decaffeinated coffee is not 100% decaffeinated, so don't be mistaken.
   • Energy drinks are also not a good choice. Each serving of energy drinks contains about 250 mg of caffeine and can increase your tolerance to caffeine, meaning you will need more and more caffeine to feel the effects. They also contain quite a lot of sugar and do not really give you more energy than regular soft drinks.

4. 

   Avoid drinking alcohol. Although alcohol is often present during partying and fun, in fact, they are inhibitors that will tire you out, keep you from resting at night, and enhance your ability to wake up midway. when sleeping. advertisement

Part 3 of 3: Providing Energy for Yourself

1. 

   Do exercise. Exercising for at least 30 minutes a day, about 5 hours before bedtime, will help you sleep better at night.
   • Increasing energy sources helps produce more energy. Exercise increases the amount of energy-producing mitochondria in the cells, provides more energy for essential oxygen circulation, and produces neurotransmitters and comfort endorphins.
   • Doing some physical activity in a short time can help you manage the fatigue of work or school. Take the stairs instead of taking the elevator. Walk to school instead of taking the bus. Stand up and walk around the office for 1 minute every 30 minutes.

2. 

   Listen to exciting music. Dance to music while taking your dishes out of the dishwasher, or play music in the office if allowed.

3. 

   Shower. Taking a quick mid-day bath or even just splashing water on your face can do the magic of waking yourself up.

4. 

   Go for a walk. Even if you only have a bit of free time, take a short break to get out and enjoy the sun and fresh air that can energize you enough to complete the day. .

5. 

   Work smarter. If you find that insomnia is affecting your work habits, cut down on distractions at work so you can really focus your energy on your work. This includes distracting behaviors like checking Facebook.
   • Set specific goals. Whether you're writing a class essay or preparing for a corporate presentation, having smart goals around the focus will help you feel more energized when you complete them. Make a list of specific tasks and avoid distractions in accomplishing your goals.
   • Handle brain-heavy work when you're awake, and perform lighter tasks when you start to feel tired. You can still stay productive by writing a single or email when you're exhausted.
   • If possible, work while standing. It will help you maintain alertness and burn energy.
   advertisement