9 steps to fight insomnia

9 Steps to Fight Insomnia Having issues with Insomnia? Well you are not the only one since one third of the world, adult population has trouble sleeping. To help you on your way to a good night’s sleep here are 10 steps for you to take

1. Exercise – Exercise is a great way to boost your metabolism, lose weight and feel great. It also wakes you up and helps you feel worn out.

By exercising early in the day you help to wake your body up and make it through the daily routine. Exercise also helps to physically tire your body. A long day at the office will likely involve a mental workout wearing you out in that aspect but your body will still be as ready as ever. Make sure to have an hour of exercise as part of your day to help you naturally grow tired by the end of it.

2. Eat Healthy – Along with exercise stay fit with good eating habits. A healthy weight and fit body will help reduce snoring and discomfort during the night helping you sleep. As your day grows close to the end make sure to eat just enough so you are full before bed but never stuffed and certainly never hungry. Either end of the spectrum will probably result in waking up during the night. Being stuffed will make it difficult for your stomach to digest the food keeping you up at night or even giving you indigestion.

Specific to sleep there are some items that should be avoided. Contrary to popular belief a nightcap does not benefit your sleep so make sure to avoid alcohol before bed. Caffeinate drinks and those high in sugar can affect you for hours. Avoid drinking them after lunch if you don’t want to stay up all night.

3. Schedule Your Sleeping – This applies for both the time you fall asleep and the time you wake up.

Try and keep the same schedule every day of the week including the weekends. Such a schedule will help your body develop a pattern of releasing melatonin (chemical that causes drowsiness) in your body and help you sleep.

4. Prepare for Sleep – Develop a pattern that you go through toward the end of the day to help you relax and give your body cues that you are preparing to go to sleep. This could include taking a warm shower, reading a book on the couch, or

going for a leisurely walk. Organize the items you need for the next day and prepare your bed.

5. Eliminate Distractions – Electronics are not a good idea before bed. The bright lights hitting your eyes will suppress your body’s release of melatonin and the content you are viewing will stimulate your brain making it harder for you to fall asleep. Eliminate any excess noise as you prepare for bed by closing the doors and putting in ear plugs if you need them. If you cannot get rid of the noise in your bedroom consider adding white noise like static, a fan, or relaxing music to eliminate distractions.

6. Get Comfortable – When it comes to bed you will be spending one third of your life lying on it so make sure it is comfortable. If you find yourself waking with a sore back of neck your need to change out your mattress or pillow. Spend a little extra money and find something comfortable. Before going to bed dim the lights and turn them off before you sleep. If you need it get a sleeping mask to cover your eyes. Make sure the temperature of your room is conducive for sleep (cool room at around 65 degrees).

7. Relax yourself – This can be the hardest part for insomniacs to accomplish. Whether it be stress from work, worry about a relationship, or even a focus on not being able to fall asleep you need to learn to relax yourself. There are many different options to explore that include meditation, progressive muscle relaxation, and breathing exercises. Experiment to find out what works.

8. Don’t Fight It – If you find that you have been lying on your back for fifteen minutes without any success get out of bed since playing dead may actually be more frustrating and prevent from sleeping.

Return to a relaxing activity such as reading a book, listening to music or taking a bath and then return to bed to make another go of it. If you find that you wake up after only six hours of sleep and can’t go back to bed the get up and start your day. You can fill the time with healthy, waking activities rather than lay awake in your bed.

9. See Your Doctor – If after implementing all of these strategies and you are still having issues falling asleep check your personal health insurance for a local provider and go and speak to them. Options that they may speak to you about could include melatonin pills, drinking milk (contains melatonin) or drinking herbal teas with chamomile. If these natural options do not work stronger medication may be available. Make sure that you discuss natural choices before taking on strong pills as they usually have side effects and their effect wears off over extended use.

Photo Credit: Flavio Ronco, Sage, Alex Proimos