When it comes to insomnia, it’s best to know about not only some steps you can take to get back to sleep as soon as possible, but also to understand some of the more permanent solutions out there for you to take full advantage of.
I recently came across an article by Greatist that compiles an excellent list of both short term sleeping solutions, as well as ideas for starting a longer term action plan to help regulate your sleeping patterns. Here are some of the best tips I took away from the article; I’ll be sure to use these the next time I have trouble falling or staying asleep for any reason.
There are a few things you can do in the hour or so leading up to your ideal bedtime that will more than likely help you get to sleep sooner. First, it is important to avoid eating any heavy foods or meals late in the evening, since your body will need to take energy to digest it. You will also want to avoid electronics in the hour before bed, and be sure to keep all electronic devices out of your room, since the blue light they emanate can disrupt your natural sleep cycle and circadian rhythm. You can also try dimming the lights in your room before going to sleep in order to get your brain into a sleepier state.
If you are still having trouble staying asleep, try brewing up some chamomile or peppermint tea; these drinks are caffeine free and very soothing. If sleep is eluding you because of worries or anxious thoughts, try to quiet your mind by focusing on one simple and tangible thing, like the rhythm of inhaling and exhaling.
In addition to these quick fixes, you will want to do your best to make lifestyle changes that are known to improve sleep quality. Exercise on a regular basis; if you can’t attend a gym, at least try to go for a walk every day. It’s important to stay hydrated throughout the day as well, since dehydration has been known to cause a whole host of health problems, including lack of quality sleep. You may also benefit from keeping a sleep diary, in which your record your stress levels, your exercise for the day, and the foods you ate in order to look for any trends or patterns.
Chiropractic care can also help you find the relief you seek. Manual manipulation techniques that are used in chiropractic sessions have been known to lower levels of the stress hormone cortisol in the body, while also easing any back or neck pain that may be keeping you from getting a full night’s rest.
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