Grown-ups need an average of seven to nine hours of sleep every day. However, many factors hinder them from achieving it. For starters, sleeping disorders prevent them from getting the rest they require. This disorder is a widely-recognized issue across the globe.
An astounding 35% of the U.S. population can’t rest soundly enough to function well during the day. Half of those individuals have just a single or two awful evenings a week. The other half spend their nights in hurling and turning, to the point that they would feel hopeless. And such is the case for people who suffer from insomnia.
What is Insomnia?
Insomnia is a sleeping disorder and difficulty of falling asleep, even when the person is already tired and wants to fall asleep.
Individuals who suffer from insomnia always feel discontented and unhappy with their sleep and experience prevalent symptoms such as fatigue, low energy, mood disturbances, difficulty concentrating, and decreased performance at some activities on work and school.
Where there are diseases, there are also cures. And insomnia is no exception. Before throwing in the towel and run forward to medical institutions for expensive sleep therapies, try some of the alternatives below first.
Grab Some Snack Before Hitting the Sack
You can eat a slice of banana before going to bed because it’s rich in an amino acid called tryptophan, a precursor to serotonin. It is a chemical that goes directly to your brain to help you to fall asleep.
Eating foods that are rich in carbohydrates boost the production of tryptophan that enters to your brain. You can also try drinking one glass of milk with a spoonful of honey because it also contains tryptophan. Just avoid eating big meals in the evening.
It takes three to four hours to digest a meal. Sugary or spicy food is also a bad idea because spicy food can affect the circulation of your stomach while too much sugar in your body will also hinder you in sleeping because it causes a reaction in the body that prompts the nervous system’s “fight or flight” which causes wakefulness.
Smell Your Way To Sleep
Lavender is also a great help for you to fall asleep because of its mild tranquilizer. You just need to use a dollop of oil on your forehead before you go to sleep. Its aroma will help your body relax to help you fall asleep quickly.
Another thing is to put a small amount of essential oil on your wrist before you go to bed. Researchers just recently discovered that people who use scented rooms sleep more peacefully and quietly.
You can also try aromatic bath before going to bed. It will help you to feel comfortable because of its soothing scent.
Religiously Follow a Schedule
One way to set your body clock is to take a regular walk. You don’t have to traipse as far as you can, just walk outdoors to refresh your eyes. The presence of light dictates your body to wake up. In this routine, you are trying to help your body to set a body clock.
Try not to sleep during the day, regardless of how tired you feel. Try not to sleep during daytime, if you do so, there might be a possibility that an afternoon nap will disrupt your body clock. Good mattresses are worthy investments too as they help enhance your sleeping cycle.
More Don’ts For Better Sleep
Always avoid alcoholic drinks during evenings. Instead, drink more water at night as it helps you to fall asleep and helps normalize blood circulation.
Smoking before your bedtime is also one of the causes of your insomnia as nicotine stimulates your central nervous system and interferes your ability to fall asleep.
Insomnia affects our health in numerous ways possible. Always remember that people with the sleeping disorder are prone to the following issues:
They are more likely to have a serious illness such as heart disease.
Fails to meet work deadlines and accomplish fewer job assignments.
They are prone to depression.
They are also prone to job hazards due to lack of sleep.
If you are one of those people who has a big trouble in falling asleep or struggling with insomnia, or you always wake up during the night, that’s a pervasive problem. Just stick to the following tips above. If all else fails, it could be the best time to consult a therapist or specialist to aid your problem.