Sleepless No More
Have you spent long hours staring at your ceiling trying desperately to fall asleep, knowing the harder you try the longer you’ll be awake? Everyone has been there, and it is a miserable feeling. Not only that, but regular insomnia, for any reason, can be harmful to your health. Here are some simple ways to treat a variety of sleep problems, while avoiding major cost.
Benefits of Sleeping Restfully
There are many benefits of getting a good night’s sleep. Getting regular sleep will keep your immune system strong and active. Sleep is a time for your body to recover and make any repairs it needs to from the day. Getting a restful night of sleep also decreases risk of depression and heart problems.
Other benefits of sleep include those that hopefully everyone has experienced, such as being more alert, able to focus on tasks at hand, and having a better memory. Lack of sleep can quickly become a serious issue, particularly in these areas.
How to Get a Good Night’s Sleep
Experts recommend 7-8 hours of sleep each night for most people. There are things you can do during the day to encourage your body to be more restful at night, such as exercising and waking up at an appropriate time.
Some simple dietary changes can make a huge difference in your ability to sleep as well. Avoid foods and drinks with caffeine or alcohol in them, as these stimulate adrenaline in the body and will make falling asleep difficult. Avoiding large meals before bed will make it so your body is not trying to digest food or feeling bloated when it is time to sleep.
One way to encourage your body to sleep when needed is to create a sleep schedule and routine and stick to it. A warm bath 1-2 hours before bed can create a lethargic, sleepy feeling around bed time. About 30 minutes before bed, turn off the TV, and do something quiet and relaxing, such as reading in bed or meditation. Ensure that your sleeping area is dark and free of distractions and noise.
Once you are laying down, do your best to avoid thinking about bills or other stressors. Instead, practice deep breathing or imagine yourself doing something you enjoy. Thinking about stressful topics is one of the biggest causes of insomnia.
How to Treat Sleep Problems
If you are regularly waking up in the morning still feeling tired and unrested, you may have an untreated sleep problem, such as insomnia or obstructive sleep apnea (OSA). In many cases, insomnia can be treated with some of the simple tips above. Dealing with OSA has been a bigger challenge, though new products are making this more manageable as well.
In the past, treating OSA has required the use of machines that were not travel friendly, and could be noisy at night, disturbing others in the room. However, now with technologies such as new nose pieces, which slip over the nostrils and keeps airways open while sleeping, treating OSA does not have to be so stressful. These small nose pieces can fit in a purse or pocket easily and do not have any inconvenient machinery attached to them, making OSA treatment less embarrassing and far easier on your pocketbook.
About Michael Scottsdale
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