Not getting the best sleep can be frustrating; it affects your work and even your social life. Sometimes it’s just a restless mind that won’t quiet down long enough to let you sleep.
Insomnia isn’t the best thing to live with; you end up feeling so exhausted and frustrated because you can’t get to sleep. Whether it’s a mind, you’re trying to quiet down, or just not being able to close your eyes and rest, there are things you can do.
Your habits throughout the day can also affect your sleep and even be the reason you can’t sleep. So here are a few ways to help you tackle those insomniac symptoms and help you sleep better.
Cognitive Behavioral Therapy
Cognitive-behavioral therapy for insomnia is designed to help you quiet a loud mind and help you focus on getting the much-needed rest you deserve. Learning to control the negative thoughts that keep you awake is the best line of treatment for insomnia.
This type of therapy helps teach and guide you through the steps like working on your sleep hygiene, relaxation techniques, and even using light therapy to help you sleep better. Eventually, you’ll be able to do these techniques and rest successfully!
Medications prescribed by your doctor can be used to help you fall asleep. The problem with these medications is that they can become addictive because of dependency and tolerance.
Sleeping medication doesn’t interact well with other medicines so if you’re taking chronic medication, be sure to inform your doctor before taking any sleeping pills. You should try different techniques first, like drinking herbal tea before turning to medication.
Many people find it helpful to listen to relaxing sounds like the sound of rain or even calming music like classical music to help them fall asleep. You can find sound machines or even find some sounds on YouTube.
You might be in dreamland before you know it! Just make sure to set a timer so that it goes off because it would be awful to wake up to the sounds of adverts just minutes after finally falling asleep!
Melatonin has been popular online lately, and that’s because melatonin is naturally produced by your body when you fall asleep. Even if the studies are inconclusive, it seems to help a lot of people!
Melatonin comes in all forms, from gummies to capsules; the reason you should be cautious around it is because there haven’t been enough studies about its side effects. Remember to always consult your doctor before trying any medication!
Staying active helps you feel tired at the end of the day and may put you to bed faster. That is why exercising is so important; a recent study even showed that getting those hormones elevated bright and early can aid in getting better sleep at night.
Even doing relaxation techniques like yoga and meditation can help you focus your mind and help clear the noise. So whatever you do, make sure to wake up early and get that blood pumping bright and early!
Never Sleep In!
Once you have a routine, it can take something as small as an hour extra over the weekend to ruin your routine. Instead of sleeping in at the end of the week, the Sleep Foundation says to get it back in 15-minute increments.
That means if you sleep an hour less on one day, make it up the rest of the week by going to bed 15-minutes earlier for four days. Don’t try and make it up on a Sunday!
Essential oils used in aromatherapy can help you relax and even calm you down enough to sleep. You can use them by either rubbing them into your body, which is good at relaxing you, or just inhaling them, which you can do through a diffuser.
Don’t forget if you can’t fall asleep; there’s no point in laying there frustrated; get out of bed and do something to help you relax and try again later. If any of these tricks don’t work, you can always try counting sheep!
Dr Saadiqah Hajat