What to Do if You Can’t Sleep
Wonderful Sleep
If You Aren’t Getting Enough Sleep Now, Your Health Will Pay For it Later
We’ve all had those nights of tossing and turning and the frustration that comes from a lack of sleep. The problem with trying to fall asleep is that the more you try, the worse it gets. Whether you suffer from temporary or chronic insomnia, feeling doomed to miss out on a good night’s sleep can be very frustrating. There are countless more who can sleep if given the chance, but they lead such busy lives that sleep seems to evade them.
You Must Get Enough Sleep For Two Reasons
1. Getting a good night’s rest can be more vital to your health than you may realize. Not getting enough sleep in the long term can be associated with heart attacks, high blood pressure, obesity, stroke, and mental impairment. Lack of sleep can lead to injury due to lack of mental alertness.
2. The British Journal Occupational and Environmental Medicine researchers report that sleep deprivation can have some of the same effects as being drunk. Getting less than 6 hours a night can affect coordination, reaction time and judgment. They found that people who drive after being awake for 17 to 19 hours performed worse than those with a blood alcohol level of .05 percent. It is estimated that 16%-60% of accidents are due to sleep deprivation. There is some correlation between sleep and reaction time.
Sleep Disorders For Dummies lists some concerning facts about insomnia:
-more women than men suffer from insomnia
-older adults (age 60 and over) suffer more from insomnia
-insomnia is the third most frequent health complaint
-people with chronic insomnia have an increased risk of mortality
-people with insomnia have a faster nighttime heartbeat than people who
sleep well.
-patients with insomnia are more likely to develop depression.
-people with insomnia are more likely to develop alcohol and drug or
nicotene dependence.
-people with insomnia have faster nighttime brain waves than normal
sleepers, possibly indicating more mental activity during the night.
So what can be done? No one should have to suffer from a continual lack of sleep. Some have found that taking synthetic Melatonin, a hormone produced by the pineal gland in the brain that regulates sleep cycles, helps cut down on the time it takes to fall asleep. Valerian root and chamomile tea can also help with sleeplessness, but as with all medications, it is important to talk with your doctor because herbs can have negative interactions with medications you are already taking.
If you’d rather not go the medication route, you can follow a list of recommendations that include:
1. Going to bed and waking up at the same times every day, to regulate your
internal clock.
2. Avoid taking a nap during the day.
3. Getting out of bed and going to another room when you aren’t able to sleep.
Sometimes a mental block to a particular environment will keep you awake.
4. Don’t watch television in bed or listen to music as it will keep your nervous
system stimulated. You may think it is helping you to fall asleep but your
body is aware of the added stimulus.
5. Don’t exercise late in the evening as exercise can actually increase your
mental alertness.
6. Do get enough exercise throughout the day.
7. Associate your bedroom only with sleep (keep t.v., home office, and other
ctivities in another room).
8. Stretch and do calming breathing exercises before bed to help you relax.
9. Manage stress by writing down concerns you have about the following day
and then discipline yourself to put those concerns out of your mind until the
next day. Do not let yourself lay in bed and think about the next day.
10. Avoid eating a heavy meal before bedtime as digestive issues can
keep you awake.
11. Make sure you have a comfortable mattress and pillow.
12. Check out alternative therapies such as acupuncture or massage.
14. Eat foods high in tryptophan such as a turkey sandwich or glass of milk.
Tryptophan is an amino acid that aids the body in falling asleep.
falling asleep...
“Going to bed and waking up at the same times every day, to regulate your
internal clock.”
I think this is my problem…sometimes do assignments until midnight.hang out with friends…
this post give a useful information to me…thanks!
I have read most of you posts.I have learnt many knowledge here.
=Javin=
this article match for me….!
nice post…thx for your article
because I hard to sleep, I insomnia
may be this post can help me
thank’s so much
yes. ty for this.. this is a great advice because i have insomia…hehehe
For kids, feeling scared or worried at bedtime is one of the main reasons for having trouble falling asleep. A kid might be afraid of the dark or might not like being alone. If a kid has a good imagination, he or she might hear noises at night and fear the worst — when it’s just the family cat walking down the hall.
A major change in your life or daily routine can easily cause sleep problems. Changes like divorce, death, illness, or moving to a new town can affect your ability to sleep through the night. During a difficult time, it helps if you feel safe. Try bringing a comforting object to bed with you, like a blanket a relative made for you or a favorite stuffed animal.
I have had a hard time sleeping for some time now. Once I get out of whack it is so hard to get things back in order. This is a great article that I can really use.
Hi
Nice advice for people who are not able to sleep well. I appreciate your work.
Nice advice. I hope it works. I have not been able to sleep right for years now and its taking its toll. ty
You are right. the major reason to not have a good sleep is the timing of job. this is directly effecting people in the developing countries. Some practices can solve the issue but the ignorance of right practice making the impact more.
Nice article..
Sherin
The Money Maniac Blogger
I have medication, but I try not to take it most of the time. I feel totally out of it the next day. I don’t know which one is more productive. Feeling out of it for a day or just feeling tired. Either way it doesn’t really work out for me.
Hi.. very useful article u have
I always have hard sleep at night I’ll try some of ur advice esp the idea not to take a nap during the day
This is a great post because I also have issues with sleeping at times. Thanks for your help with this. James
used to have a hard time sleeping. i get to sleep for only 2 hours a night. i consulted a specialist and we identified my problem as stress related. i tried to manage my work better so i have less stress. now sleeps 6-8 hrs a day.
I use 5mg of melatonin and then I lay down to read. Within 20 minutes I am out. Melatonin isn’t exactly medicine, so don’t be too afraid to try it.
I immediately leaped at this article. I always have trouble sleeping. #3 is usually my best bet at getting some rest. I get up from bed and go to my comfy couch. I need to work on #11! My mattress is 2 billion years old and the springs are starting to attack me. Ouch! Great site BTW. Kudos. I will pass along to my girlfriend. She loves these types of articles. Thank Jeanine.
Sometimes, I just don’t know what to think anymore.
hi! i need your help, i cannot sleep during the day. i am working night shifts for almost 9 months now. but i still have problems sleeping during the day. i only sleep 2 hours every day for 9 months. help please…
Excellent Article - I really enjoyed reading your blog and tips to get a good nights sleep, interesting facts on “women suffer more then men with insomnia”. It’s so important not to watch TV or use computer etc in bed.
Thanks, I’m glad you found it helpful. I looked at your website and think it’s great that you have a website for disabled singles.
Thank you, I wanted to create a site specifically to help disabled singles seeking friendship, love & romance online. Keep up the great work with your excellent Health blog, there is loads of useful advice here to sleep well. There is nothing worst then waking up at 3am and not being able to get back to sleep! Thanks again, I have learned a lot from your article.
Answering Machine, have you seen a doctor?
This is really informative..Keep up doing d good work.
I have had trouble sleeping for 26 years,my daughter was diognosed with A.L.L.,and her younger brother with sids ;at risk; put on a moniter at home. Do you think this could still be causing my sleep disorder? tks Ellen
I worked nights for more than 5 years. The best thing I found was to mimic nighttime while you’re inside. Get blackout curtains for the windows, or for a cheaper alternative, hang some heavy blankets or sheets. Get into a routine-don’t sleep at different times every day, your body will become further confused. Try a warm bath or shower with some lavender scented soap, oil, or lotion afterward. Lavender works great for helping me to relax before sleep, regardless of whether it’s during the day or at night.
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