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Do You Need Insomnia Help?
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You can not fall asleep. Or you wake up in the middle of the night, and can not get back to sleep. You toss and turn. You hear noises. Thoughts are racing through your mind. You are frustrated – really frustrated!
So, what can you do?
You can get insomnia help right here!
The first suggestion is to awaken and go to sleep at the same time every day. A regular sleep schedule is vital for insomnia treatment.
Do not nap during the day. Napping will confuse your sleep schedule and alter your circadian rhythm.
A home exercise plan provides quality sleep. There are many other exercise benefits , also. However, do not exercise within two hours before bedtime, since it may activate you instead.
Avoid caffeine especially in the evening since it stimulates the nervous system and keeps you awake. Caffeine can be found in coffee, tea, soft drinks, chocolate, and many medicines.
Nicotine is also a stimulant which you should avoid.
Alcohol may initially help you fall asleep, but it may wake you up later. Alcohol also interferes with sleep quality.
Avoid a heavy meal and high carbohydrate foods right before bedtime. A light balanced snack is preferred instead of an empty stomach. Make sure to follow a healthy diet plan with whole food supplementation. Food that is high in tryptophan such as organic milk and turkey help with sleep. The tryptophan is converted to 5-hydroxytryptophan (5-HTP) which is then changed to serotonin. Serotonin promotes sleep.
A comfortable sleeping environment is essential for insomnia help.
Your bedroom should be cool (not cold) and adequately vented. Bedding and pillows should be comfortable. Individuals with sensory integration dysfunction may need a lighter or heavier blanket.
Block out as much light and noise as possible. Darkness activates your pineal gland to release melatonin which induces and maintains sleep. Breathing exercises and stress management techniques help to calm the body and the mind before bedtime and are terrific insomnia helpers.
A warm bath raises body temperature and then the fall in body temperature afterward causes sleepiness. A warm bath with Epsom salts is not only relaxing, but is also detoxifying.
Avoid television and computer work right before bedtime. The bright light from the screen inhibits the release of melatonin from the pineal gland causing you to awaken.
If you do wake up in the middle of the night, keep the light off or at least very dim. Read for a little while out of bed. Get a light snack if necessary. Do not watch television or do computer work, and do not do any housework or exercise. . Return to bed when you are drowsy again.
When you awaken in the morning, turn on a bright light or look at daylight. Light suppresses the release of melatonin from the pineal gland and re-establishes your circadian rhythm.
Children with autism and sensory integration dysfunction often have sleep issues.
My daughter did not want to sleep by herself for eight years. She liked to sleep with her sister. Then, we discovered that she felt more comfortable in small cozy places. So, I put a small pop-up kid tent on her bed, and now she loves to sleep by herself with her stuffed animals.
My son has never liked to sleep in his bed. He was usually up most of the night. When he did sleep, it was usually on the floor. We discovered that he prefers really cool temperatures at night. So, we fixed him a private sleeping area in the really dark basement, and now he sleeps extremely well.
Is there any other insomnia help?
Yes! You can use 5-HTP and melatonin supplementation for insomnia treatment.
5-HTP is converted to serotonin which not only helps to increase REM sleep and stage 3 and 4 deep sleep, but also helps with depression and mood swings. You should not take 5-HTP if you are taking antidepressants. Antidepressants also raise serotonin levels, but they act as a toxin in your body.
Melatonin supplementation is useful if your pineal gland is not producing enough melatonin itself. The elderly, frequent travelers, shift workers, parents of young children, and autistic children in particular appear to respond well to melatonin. Adults should take 3 mg and children should take ½-1 mg just before bedtime.
You have learned about terrific sleep techniques for insomnia help. Proper sleep hygiene is essential for your health and well-being.
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