You may often come across articles on how to deal with insomnia, but for some people, living side by side with insomnia is the only option. Maximizing your diet to energize your body, trying to motivate your body in other ways, and optimizing sleep are some of the ways you can control insomnia and get through your days.
Step
Part 1 of 3: Optimizing Sleep
Step 1. Visit a doctor
If not, discuss your insomnia with your doctor to make sure that there is no medical cause for your poor sleep patterns. There are a variety of conditions that can cause insomnia-like symptoms, from anxiety and depression, to hyperthyroidism, Lyme disease, and heart conditions.
- Insomnia can be caused by obstructive sleep apnea, a common condition experienced by people who snore. This condition occurs when the muscles at the back of the throat relax so much that the airway narrows for 10-20 seconds, blocking the entry of air for a while. The brain will wake the body so that the body can get more air, repeatedly throughout the night so that it interferes with sleep.
- Talk to your doctor about the medications you are taking, because some medications can interfere with sleep. For example, list herbs, alternative medicines, or over-the-counter medicines sold in pharmacies that you may be taking.
- Tell your doctor if you have pain that causes difficulty sleeping.
- Your doctor may recommend cognitive behavioral therapy, filling out a sleep journal, or relaxation exercises to evaluate your sleep.
Step 2. Avoid or limit short naps
While it may be tempting to take naps during the day, and many people can do so effectively, naps can be counterproductive for insomniacs.
- If you must take a nap, sleep for a maximum of 30 minutes and don't go to bed after 3pm.
- Maintain a bedtime schedule and do it as regularly as possible. Get up and go to bed at the same time every day, even on weekends.
Step 3. Create comfort in your bedroom
Experts agree that the bed should only be used for sleep and sexual intimacy, so keep the computer and TV outside the bedroom.
- Look for dark curtains to make your room dim at night.
- Keep the room temperature cool. A room that is too hot causes you to have trouble sleeping. Research shows that wearing a cooling cap at night reduces the time it takes to fall asleep and increases the length of time you sleep.
- Use a white noise machine or fan to drown out ambient noise and create a peaceful atmosphere.
Step 4. Try a melatonin supplement or valerian root at night
Both of these supplements are considered effective in aiding sleep. Just make sure not to take it too soon before bed (the best time is around 30 minutes) or take it for weeks without consulting a doctor.
- You also need to consult your doctor if there are other medications you are taking. All herbal supplements are natural, but sometimes they react to medication.
- Melatonin occurs naturally in the body to regulate the sleep-wake cycle and normally the body loses melatonin as we get older, which is why melatonin supplements are produced. For long-term use, the safety of this supplement is not known with certainty. Take 3-5 milligrams 30 minutes before bed. Melatonin may interact with anticoagulants, immunosuppressants, diabetes medications, and birth control pills.
- Valerian root is an herbal supplement with a mild sedative effect. Valerian root can be addictive. Try 200 milligrams 30 minutes before bed. Valerian root can enhance the effects of other medications, supplements, or sleep aids as well as the sedative effects of alcohol, benzodiazepines, and narcotics, and may react to other medications.
Step 5. Try to overcome the stress that causes insomnia
This is important, you need to deal with the stress you are feeling and get back to a normal sleep schedule. There are several things you can do to combat stress at night, such as keeping a journal of your stress, establishing bedtime habits, and practicing progressive muscle relaxation.
Step 6. Get acupuncture
Acupuncture helps reduce stress by regulating the body's hormones and decreasing stress levels creates better sleep. Acupuncture can also help in the release of melatonin.
Ear acupuncture in particular is thought to be beneficial in facilitating sleep
Part 2 of 3: Improving Diet
Step 1. Keep the body hydrated
We tend to feel more tired when we are dehydrated because the blood becomes more concentrated, forcing the heart to work harder to circulate blood throughout the body, and this extra heart work will make us tired.
- Doctors recommend that we drink 2 liters of water a day or approximately 8 glasses. Soft drinks (soda) and and coffee are not included. You can also get natural water from fruits and vegetables such as watermelon, celery, and broccoli.
- You can tell when your body is dehydrated when your urine changes from clear (when you're properly hydrated) the color of your urine turns yellow.
- Don't wait until you're thirsty to drink. When the brain starts sending signals, the body is already dehydrated, which is why you feel thirsty. Drink regularly throughout the day to stay hydrated.
Step 2. Eat small meals regularly throughout the day
Burning carbohydrates and protein in small amounts will help the body stay awake and alert throughout the day. In addition, if you eat every 3-4 hours, your body doesn't need to break down the sugar stores that make you feel tired.
- Breakfast is the most important way to start the day, so don't skip it. If you often go to work or school and don't have time for breakfast, make it a habit to prepare breakfast options that are practical and easy.
- Include fiber in your diet so carbohydrates are released slowly, preventing your body from breaking down sugar stores. For example, include popcorn, tortillas, or whole-grain bread in your snack menu.
- Examples of small meals to try include low-fat yogurt with berries and granola, whole-grain chicken rolls with vegetables, or apple slices with a little peanut butter.
Step 3. Enjoy caffeine wisely
In general, caffeine is not recommended after noon. If you have chronic insomnia, this may be very difficult to avoid, try to minimize it to just 200-300 milligrams, or no more than 2 cups of coffee.
- Decaffeinated coffee is not 100% caffeine-free, don't be fooled by it.
- Energy drinks may not be a great option. The drink contains 250 milligrams of caffeine per serving and can increase the body's tolerance for caffeine, meaning you need more and more caffeine to feel the effects. They also contain a lot of sugar and don't actually provide as much energy as regular soda.
Step 4. Avoid alcoholic beverages
While alcohol is often associated with "partying" and fun, it's actually a depressant that will make you tired and more sleepy, make you restless and increase your chances of waking up at night.
Part 3 of 3: Motivating the Body
Step 1. Do exercise
By exercising at least 30 minutes a day, five hours before bed, you will have a better chance of sleeping at night.
- Get energy, get energy. Exercise stimulates energy-producing mitochondria in cells, replenishes circulating blood with vital oxygen, and releases calming neurotransmitters and endorphins that contribute to runners' highs.
- Short bursts of activity throughout the day can help you manage the fatigue that may arise while you're at work or school. Use the stairs instead of the elevator. Walk to school instead of taking the bus. Get up and take a small walk around the office for a minute for every 30-minute interval.
Step 2. Listen to uplifting music
Dance to the beat of the music as you take your cutlery out of the dishwasher or turn on some music in the office if you can.
Step 3. Take a shower or wash your face
Take a quick shower during the day or just go to the bathroom to splash water on your face effectively to wake your body up.
Step 4. Go outside
Even if it's only for a short time, taking a break by going outside to get some sunshine and fresh air can strengthen your body for the rest of the day.
Step 5. Work smarter
If you find that your insomnia is affecting your work habits, try keeping distracting things out of the office so you can really focus when you have the energy to do so. This includes habits such as checking Facebook accounts.
- Work with a definite purpose. Whether you're trying to write an essay for schoolwork or preparing a presentation at work, careful focus and goals will help you feel energized when you reach your goals. Make a personal to-do list and try to focus on it.
- Do less stressful work when you are in top shape and do lighter work when you feel more tired. You can still be productive in filling out or writing emails (emails) when you are tired.
- Try to stand while working, if possible. It helps you stay awake and burn calories.
