o you feel tired and un-refreshed on waking in the morning? Do you stay that way throughout the day or lack energy and have difficulty concentrating? If you have trouble sleeping, you may be accumulating a sleep debt. According to the National Sleep Foundation, approximately 6 out of 10 people in the United States suffer from problems getting a restful night of sleep. The World Health Organization says that one-third of the world's population experience insomnia at some stage in their lives, with approximately five per cent needing medical treatment.
Insomnia is defined as a prolonged period of abnormal sleeplessness. Poor quality sleep may result from an inability to fall asleep, waking up frequently, waking up and being unable to return to sleep, or some combination. Women seem to be more affected than men
Insomnia is defined as a prolonged period of abnormal sleeplessness. Poor quality sleep may result from an inability to fall asleep, waking up frequently, waking up and being unable to return to sleep, or some combination. Women seem to be more affected than men
Due to an increase of sleep-related disorders in our society, the usage of prescription sleeping pills is on the rise. But these medications carry their own risks such as daytime drowsiness, psychological dependence, physical side effects including anxiety and memory problems, and potential drug interactions. Although sometimes prescription sleep aids are necessary, there are many other simple and easy-to-implement strategies to help you sleep better. Avoid prescription and over-the-counter medications, and their potential side effects, by trying these natural cures, and help put your insomnia to rest.
1. Don't engage in mentally stimulating activities prior to bedtime.
2. Keep your bedroom for sleeping, not for TV, snacking, or working.
3. Keep pets out of the bedroom.
4. Get up if you can't sleep. Get out of bed and go into a different room until you feel sleepy.
5. Exercise daily. A great stress reliever.
6. Keep a regular schedule of sleeping and waking. Naps throw off your schedule.
7. Have yourself checked for depression - it is a common cause of sleep disturbance.
8. Avoid caffeine and alcohol, especially within 6 hours of bedtime.
9. Clear your mind by making a to-do list for tomorrow. Then you don't have to worry about forgetting important projects.
10. Quit drinking fluids 2 hours before bedtime to reduce your chance of having to get up to go to the bathroom.
Above all, reduce your stress. Stress is one of the worst causes of insomnia. Use some of the techniques above and try to remove as much stress out of your life as possible, and finally put your insomnia to bed.
