In the end of the day when you can’t sleep whether you will be anxiety about your daily work and stress about your financial state and overthinking.
Because of this in the night you will be spending hours just tossing and turning. Isn’t it bother you? It is the worst feeling ever.
Am I wright? If you feel bad and when you can’t sleep the repercussions ate more serious than just feeling drowsy in the next day.
For the every single human being sleeping is the most important thing ever. If you get enough sleep it will be good to your physical and mental health.
The study name Journal of clinical sleep medicine shows that at least more than seven hours of sleep able to decrease attention span,
depressed feelings and difficulty processing ideas.
Not only that when you can’t sleep at night it can be lead to increase weight gain and probably it will give extra chance to get in sick.
Do you want it? Actually there are financial repercussions of insomnia or trouble sleeping probably cause conditions just related to lost productivity, absenteeism, work-related accidents and high health care costs.
However so many people are dealing with busy life style and they have to struggle with getting restful sleep.
According to these things insomnia and sleep issues are not normal and it had to be addressed.
If you are person who struggle to get good sleep check out the things when you can’t sleep.
Are you awake hours at night? Then when you can’t sleep check whether you are suffering from Insomnia
According to the studies probably one in five people have suffered from insomnia in some point in their lives.
Now let’s get to know what is insomnia. Insomnia is a sleep disorder that can reduce your quality of life and overall health.
There are two kind of insomnia. One is have trouble falling asleep and others have problem in staying asleep for many hours.
It is a difficulty of This is a something that destroy your sleeping when occurs at least three times per week for at least a month.
According to the several studies severe insomnia lasts for a medium of four years. Although adults have to get seven hours of sleep per night and children need about nine hours.
If you unable to get a full night’s sleep, you may be suffering from insomnia and may benefit from dietary and lifestyle changes.
If you dealing with any of these below common symptoms you need to get to know about insomnia. When you can’t sleep properly at night these signs will be occur.
- You have to wait for hours to fall asleep
- In middle of the night you frequently waking up for no reason
- You unable to sleeping soundly
- You aren’t feeling refreshed after sleep.
- You have to wakefulness in middle of the night for long time
- You unable to fall back asleep when you wake up in middle of the night
- Probably you waking up too early and not being able to fall back asleep
20 Ways to Fall Asleep Fast
01.Set the Right Temperature. Set your thermostat between 60 and 73°F ensuring you stay comfortable throughout the night.
02.Eat For Sleep. Foods rich In magnesium and vitamin B6. both of which are linked to insomnia, can help promote sleepiness.
03.Use Essential Oils. Incorporating essential oils,or aromatherapy, into your nightly routine is a safe,natural, and therapeutic way to encourage your body to wind down.
04.Unwind Your Mind. Settle into bed with a good novel, a spiritual growth book, or read the Bible starting about a half hour or so before bedtime to help you unwind and get your brain reading to rest.
05.Skip Sugar and Grains. Try not to eat Sugary sweets,juice or fruit before bed as It can spike blood sugar, boost your energy and you can wake up feeling hungry.
Instead, try a little bit of protein with a combination of complex carbohydrates Which can boost melatonin and help you fall asleep fast!
06.Keep Electronics out of Bed. Keep your TV in the living room and your computer or phone out of your bedtime, to keep your brain in a rest mode in the bedroom.
Pius, turn off your electronic devices around bedtime to tell your brain when it’s time to get ready for sleep.
07.Maintain a Regular Sleep Schedule.Keep your circadian rhythm in check by adhering to a regular sleep schedule as much as possible — yes, even on weekends!
08.Limit Caffeine after 12 P.M.Avoid eating or drinking any caffeine after noon to keep your body on a natural sleep cycle!
09.Workout in the Morning.Try shifting your workout schedule to the mornings.You’ll feel great having completed your exercise session bright and early and it’ll be easier to unwind at night.
10.Journal Before Bed.Try Journaling before bed. It’s a therapeutic way to address what might be troubling you and chronicle your day before drifting to sleep.
11.Eat Melatonin Foods & Melatonin Producing Foods. Melatonin is one of the major keys to a natural, healthy sleep cycle.
So eating a combination of certain fruits and carbohydrates that support melatonin or contain tryptophan which contributes to melatonin production, will help you sleep and stay asleep.
12.Take Magnesium Supplements.Adding a magnesium supplement can help Jumpstart low magnesium levels and help you sleep better.
13.Don`t Count Sheep. If you find yourself having trouble going to sleep for over 20 minutes don’t Just lay there trying to force yourself to sleep.
It is better to get up and do something else for a few minutes, rather than lay there
worrying about the clock.
Avoid technology, watching TV. or doing any work, but try reading a book, journaling or any lower light activity.
14.Get Some Sunshine.Starting your day with natural light exposure helps reset your biological clock. It also balances your body’s melatonin and cortisol levels.
15.Relax with a Detox Bath.Instead of taking a rushed shower, try a detox bath instead.
It’ll help relieve your body of toxins, release the power of essential oils, and soothe both your body and brain.
16.Sip on Chamomile Tea.Not only can sipping on a warm drink before make you feel drowsier, the naturally caffeine-free tea has a calming effect on the body.
17.Meditate and Pray.Take several deep breaths, and focus or meditate on what you are thankful for.
Simply focusing on the positive, like what you are thankful for, praying and resting can bring your whole mind and body back into balance.
18.Use Natural Sleep Supplements.If you find yourself facing a chronic lack of sleep, consider natural sleep supplements like valerian, passion flower, and melatonin.
But these should be used for a limited time only — if you find that minimal sleep has become the norm over several week, or months, consult your doctor.
19.Engage in Full Body Exercise.Working larger muscle groups like your legs in your daily workout helps physically exhaust your body, and makes it easier to fall asleep.
20.Invest in a Good Mattress.All these strategies are null and void if you’re sleeping on an uncomfortable mattress!
Your health depends on getting a good night’s rest, so you want to be sure your mattress is up for the challenge.