Do’s and Don’ts before bedtime

Help me sleep tip - dont drink coffee late at night

If you are still widely awake at past your bed time. You might be thinking of ways on how to get yourself fall asleep. Maybe you have a lot of things in your mind that’s keeping you awake. It is said that a hormone called “melatonin” is the one responsible to help you sleep. To be able to induce more melatonin into our system we need to relax our mind and body. The 2 effective ways that I know of is Deep Breathing exercise and changing those troubling thoughts with happy and positive ones. But if these doesn’t help you sleep yet, don’t be tempted to open your computer, smart phones and television. Because these electronic gadgets emits blue light that can hinder the production of melatonin in your body.

I have insomnia for years now and it has been so hard to undo everything and re-program my sleeping pattern back to its normal routine. I hate waking up the next morning feeling tired because of lack of sleep. What I did was I did not sleep for 36 hours, I fought the urge of taking naps on day time. I would either pinch myself or play some video games just to avoid sleeping. At 6 pm the following day I was really tired and exhausted that after taking a long bath I slammed my body on my bed and took the longest sleep I’ve ever had in my life!

The day after that, I feel like I was rejuvenated. I don’t feel weak anymore.  My mind was functioning really well. Now, I am still trying to sleep on my bed time.  Although, there are times that I could not help but break my bedtime rules every once in a while because I had to do some overtime work. I just read my favorite book and within minutes I’m already snoring. I don’t know if this is the same with everyone else but if you intend to sleep early and you like to doze off by reading something. Go for the hardcopy and avoid wattpad.

Originally posted 2014-06-16 15:28:31. Republished by Blog Post Promoter

How Do You Get to Sleep with Restless Leg Syndrome?

restless leg syndrome can stop you getting to sleep

It’s hard enough to be an insomniac and not know how to sleep. So imagine how much harder it is for people suffering from Restless Leg Syndrome (RLS).

Patients with restless leg syndrome complain about an uncontrollable urge to move their legs because of a creeping, crawling, itching or tingling sensation. The only way to relieve themselves of these odd feelings is to move their legs. This results to interrupted sleep or in severe cases, almost no sleep. Because of this, restless leg syndrome patients also worry about how to sleep more at night. They wake up tired, find it hard to concentrate, and are unable to function normally throughout the day just like most insomniacs.

Because of the similarities, many of the recommended natural remedies for insomniacs are applicable for restless less syndrome patients as well. The goals are the same after all: find ways on how to sleep better so that they can take on the new day with enough energy.

To help keep the restless leg syndrome symptoms at bay, experts recommend the following:

  1. Cut back on the caffeine, tobacco, and alcohol. All three substances are known to interfere with sleep, so keep your intake to a minimum.
  2. Develop a regular sleep pattern. Some patients opt for a later bed time and also wake up later in the morning, since the leg sensations occur in the early evenings. Whichever schedule you decide to adapt, sticking to it is important to help condition your body to the idea of regular sleep.
  3. Do mild stretching exercises before bedtime. Stretching and gentle exercise can help lessen the persistence of restless leg syndrome symptoms.
  4. Watch your diet. Studies show that RLS may be caused by iron, folate or magnesium deficiency, so making sure you have enough of these nutrients in your diet can help prevent the attacks.

So if you are wondering how can I sleep with restless leg syndrome, try some of these tactics to see if they help

Originally posted 2012-05-15 13:17:40. Republished by Blog Post Promoter

The Health Benefits of a Good Night’s Sleep

a good night's sleep helps you feel healthier and more energetic

Overcoming your insomnia is already a feat in itself. But being able to do so will not only give you more hours of restful sleep, it can also lead to great health benefits. Many people don’t realize that not knowing how to get enough sleep can contribute to some serious health problems. Conversely, getting your daily dose of good night’s sleep can bring about surprising results.

So if you’re always wondering how to sleep better, act fast. Discover the different types of remedies and medical treatments that can help you. Learn relaxation techniques that can boost your chances of sleeping well, and gain all the health benefits that come with restorative sleep.

  1. Better immune system – When you sleep, your body works overtime to repair cells, tissues, and muscles. Knowing how to sleepwell keeps your immunity system strong, protecting you from viruses like flu and colds.
  2. More energy – When you are not tired and drowsy, you will have more energy to take on the day’s activities. When you get enough sleep you will feel more refreshed and invigorated.
  3. Healthier heart – Sleeping well contributes to your overall health and reduces the possibility of developing health problems such as heart disease. Like any other body organ, the heart is made up of muscles that need to be constantly maintained and repaired.
  4. Improved memory – While you are sleeping, the brain strengthens your memory and stores away all the information you learned during the day. When you’re trying to learn a new skill, you have greater chances of remembering the new things you learned after a good night’s sleep.
  5. Healthy weight – When you don’t get enough sleep, certain hormones in your brain are created and these can trigger you to feel hungry more often. This can lead to unnecessary weight gain.

With so many benefits, it’s no wonder insomnia and a lack of sleep can make you feel rundown. So take advantage of all the useful advice on this website on how to get to sleep for more hours every night.

Originally posted 2012-05-21 16:06:05. Republished by Blog Post Promoter

3 Steps to Changing Unhelpful Thoughts if You Can’t Sleep at Night

stop anxiety if cant sleep

If you’ve had a stressful day it can be difficult to shut off and forget about it when you get home. Your mind can keep running over what happened and stop you from being able to feel relaxed at bedtime. If you’ve had a long soak in the bath, maybe even meditated and had a nice warm glass of milk and still can’t sleep then you need to address the negative thoughts and emotions keeping you awake at night.

Try following these 3 simple steps to address anxiety levels and increase your amount of sleep:

1. Accept the unchangeable

If it’s something that happened in your past that’s troubling you then you need to let it go. If you are blaming others for your mistakes then acceptance can become a hard process to accomplish. Stop lamenting on your missed opportunities and accept the fact that it already slipped through your hands. You can’t change what happened in the past, it is better to focus on what you can change at the moment. Learn from your past mistakes and do not commit the same mistakes again.

Learn to forgive and forget. You can’t move on and start a new beginning if you are still trap on your wrath. It is always better to live life away from hatred and grudges. Success is the best form of revenge. Focus on being successful and live in the moment. That way you can be truly happy.

2. Change the changeable

Think of the things that are changeable in your life, yourself and your environment. The most important change you should make is to change how you react on anything thrown at you. It is your choice to react positively or negatively you can control your thoughts to draw a positive result.

It is best to react not on emotional impulse but rather on logical and rational actions. Keep in mind that if you react negatively you will get the same negative feedback. Try to wait a few moments before you react and give your reasons a chance to compete with your emotions.

3. Avoid the unacceptable

Walk away from people who are bad company. Use your judgment well, if someone in dubious character approaches you take a left or a right. If someone is trying to annoy you learn to ignore. If someone is trying to test your patience learn to laugh it out and stay your cool.

Maintaining an alert mind especially on negative situations that can endanger your personal safety, health, financial ventures and relationships is just one way of keeping yourself away from stress.

Life is always going to be stressful at times. However, thinking in a calm, relaxed way about yourself and the world around you can help to keep stress levels low and positivity high. Stress and anxiety is one of the main causes of insomnia, so if you can’t sleep try to address what is causing this stress and anxiety to help yourself to feel calmer, happier and more able to switch off and doze off at bedtime.

What is a Sleep Disorder?

a sleep disorder could be keeping you awake

On average we all need six to eight hours of sleep every night. Any less than this may effect you the next day, with symptoms like low energy, mood swings and concentration problems. However, from a medical perspective, these mere interferences may already be considered as signs and symptoms of a sleep disorder.

Sleep disorders are classified into:

1) insomnia

2) parasomnia or undesirable motor or autonomic activity during sleep

3) sleep disorders associated with medical disorders

4) proposed sleep disorders (e.g., pregnancy-related sleeping disorders.

They are affected by one’s amount and quality of sleep. Among them, the most common among children and adults is insomnia.

Insomnia is broadly defined as a condition where the person experiences inadequate or poor quality of sleep, difficulty in initiating and/or maintaining sleep, and sleep that is not restorative and/or refreshing.

It may be attributed to primary or secondary causes. The former refers to that which is unrelated to any unidentifiable medical or psychiatric disorder while the latter includes conditions where another disorder which contributes or aggravates the dilemma can be diagnosed.

A good example of a primary cause is adjustment disorder. One who experienced job loss, hospitalization and other stressful life events may encounter difficulty in sleeping. On the other hand, secondary causes include medical illnesses (e.g., respiratory disorders) and psychiatric disorders (e.g., anxiety).

Aside from its causes, insomnia may also be classified according to its severity. It may be mild, moderate or severe. As the degree of severity increases, the impairment to one’s social or occupational functioning increases (The International Classification, 2001).

Furthermore, the same classification may also refer to the frequency of one’s sleeplessness ‘episodes’. A person with a mild sleeping disorder encounters ‘episodes’ only for a few nights; whereas a person with a severe form of the condition encounters the same for more than a month.

Regardless of its cause or severity, a person must immediately consult a physician if he/she thinks he/she has insomnia. For one, it is considered as a medical condition; hence, it must be treated. Second, more than it being a medical condition, the condition may lead to devastating consequences.

What started out as lack of sleep may end with a person not living his/her full potential due to exhaustion, fatigue and even depression. Therefore, insomnia must be treated and not taken for granted.




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