How to deal with insomnia? Complete Guide 2.0

As per the National Sleep Foundation, one-third of all individuals in the United States have at least one insomnia symptom on a regular basis. About 10% of the population suffers from chronic insomnia, which means they have trouble sleeping at least three nights a week for at least three months.

Although certain drugs and medical conditions such as depression and hyperthyroidism can induce insomnia, other factors such as worry, stress, food, and age can also play a role.

If you have insomnia regularly, you’ve already tried the basics, such as avoiding caffeine and alcohol. Perhaps you’ve also tried the drugs, high-end mattresses and pillows, white-noise machines, and other sleep aids and treatments. According to BCC Research, this accounted for $41 billion in spending on sleep aids and remedies in 2015.

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Exposure to Light

The use of light therapy as part of a sleep treatment regimen is common. You may require extra light in the morning if you have problems falling asleep at night or have delayed sleep-phase disorders. Light helps the body know when to sleep (increasing melatonin production) and wake up. A 30-minute walk outside first thing in the morning or light therapy may be beneficial.

Suppose you’re waking up too early in the morning or have advanced sleep-phase disorders. You may need additional light in the late afternoon and should consider taking a stroll outside or using light therapy for two to three hours.

Meditation and Relaxation Techniques

Meditation can help you sleep better by slowing your breathing and lowering your stress hormone levels. Meditation is a practice for increasing awareness, relaxing the body, and calming the mind that involves actively directing one’s attention to an object of focus (such as breathing or a sound or word). Guided meditation, vipassana meditation, yoga Nidra, and body scan are examples of different styles of meditation.

Visualization is the process of mentally envisioning a calming picture. Before going asleep:

1. Try it for 20 minutes in bed.
2. Use all of your senses.
3. Consider how the warm breeze feels against your skin if you’re visualizing yourself on a tropical island.
4. Consider the beautiful aroma of flowers, the water, and the sound of the waves.

The more vivid your visualization is and the more senses you include, the more successful it will be.

Relaxation response: This is a mind-body reaction that occurs after following particular instructions based on Transcendental Meditation.

Mindfulness is a kind of meditation that entails focusing your thoughts on the current moment. Meditation approaches appear to have the potential to help you fall asleep, according to preliminary studies.

According to the National Center for Complementary and Integrative Health, relaxation techniques have enough evidence to claim they can assist insomnia. However, more research is required.

Turn off screens

The blue light emitted by screens might disturb your body’s sleep preparations by increasing daytime hormones. Turn off the TVs, phones, and computers at least an hour before bed to reduce your exposure. Consider investing in a pair of blue-light-blocking spectacles if you can’t stay away from blue lights before bedtime. 

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Keep an eye on things.

Keep track of how much and when you sleep, your levels of exhaustion, and any other symptoms you’re experiencing. Sleep-tracking apps and Sleep Cycle can assist you in keeping track of your sleep. The objective of sleep tracking is twofold. It can assist a doctor or therapist figure out what you do to help or damage your odds of having a good sleep. 

Add Kratom to your diet.

It’s crucial to understand how Kratom works before taking it to treat sleep issues. Kratoms can help people relax in a variety of ways. This herb is high in alkaloids, which are natural herbal treatments. Alkaloids serve as a potent way of communication between the human mind and the interior workings of the body. Signaling pathways are routed to the brain when these alkaloids bind to adrenergic receptors in the body.

The usage of Kratom in foods and beverages does not influence the potential of effects. When you combine Kratom with food or a drink (like in the recipes below), the effects will take 10-15 minutes longer to appear than when you use the conventional ingestion approach. You can use these recipes while still getting all of the desired results.

Aromatherapy

According to a 2011 review, no research is rigorous enough to give excellent evidence for aromatherapy as a sleep aid. English lavender aromatherapy oil, on the other hand, has long been used as a folk treatment to aid sleep. It’s one of the most calming essential oils available.

Put a lavender sachet under your pillow, put one or two drops of lavender essential oil in a handkerchief, or several lavender oil drops in a bath. The decrease in body temperature after a warm bath often aids sleep. Other aromatherapy oils believed to help with sleep are chamomile, patchouli, and ylang-ylang.

Anxiety is heightened by watching the clock.

When you’re experiencing difficulty falling or staying asleep, one of the worst things you can do is keep an eye on the clock. When you’re wide awake, watching the seconds, minutes, or hours tick might cause a lot of tension, which won’t help you sleep better. Avoid the temptation to hold an eye on the time. Turn the clock so that the display is hidden. 

To help you fall asleep, read a book, get up and do some light housework, or take a cup of decaf tea or warm milk. Everything you can do to divert yourself and pass the time is beneficial when you can’t sleep.

Conclusion

Sleeping pills without a prescription frequently contain an antihistamine, which might make you tired the next day. You mustn’t drive or operate heavy machinery the next day if you use such medicines. The herb valerian, a hardy perennial flowering plant with heads of beautifully fragrant pink or white blooms, is commonly used in herbal alternatives. If you’re considering using herbal treatment, talk to your doctor first, especially if you have a medical condition or allergy, are currently on medication, or are pregnant or breastfeeding.