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How to Sleep when Dealing with Insomnia

September 3rd, 2015 1:15pm

How to Sleep when Dealing with Insomnia

Everyone has had restless nights, our brains won't shut off and no matter how tired we are, we just can't seem to fall asleep. Do you experience random restless nights? If you deal with this consistently then you may be struggling with Insomnia. Insomnia is habitual sleeplessness and can affect both the ill and healthy, at any age.

The Inability to Sleep

There are few things in life that are more frustrating than not being able to sleep. Knowing you are tired and that your body needs rest but not being able to do anything about it, can drive you crazy. To begin your journey to improvements, let's first learn a bit more about this disorder. Insomnia symptoms often include:

  • Difficulty falling asleep
  • Trouble getting back to sleep if woken up
  • Relying on sleeping pills or other substances to fall asleep and stay asleep
  • Feeling drowsy and fatigued during the day, having difficulty concentrating
  • Tension headaches
  • Distressed stomach
  • Anxiety about not being able to fall asleep

Recommendations to Improve Sleep and Decrease Insomnia

Exercise: If you exercise often your body will be exhausted and crave rest. Try your best to exercise 30 minutes a day.

No to Naps: Although naps can seem like a good idea, they can greatly disrupt your sleep pattern. You will not be as tired at night if you sleep during the day. If you must take a nap, keep it under 30 minutes and before the late afternoon.

Limit Caffeine and Alcohol Intake: If you do drink coffee or engage in social adult beverages, try to drink these in moderation. If you have either of these too late in the day they can negatively impact your sleep. You may feel wired when drinking both caffeine and alcohol and while you may crash after, you will likely not sleep well.

Find a Sleep Schedule: Try to get your body into a sleep schedule that you follow closely. Choose a time that you can consistently be in bed every night and then stick to it. This may help your body get used to a routine and adjust for bedtime.

Create the Perfect Environment: It is best to make sure your body knows when it is bedtime based on environmental cues. Make your room quiet and dark, signaling to your body that it is a place for rest. Avoid doing work in your bedroom. Remove all clocks and electronics, as these will eliminate some of your stress about falling asleep.

Recovia is a functional flex-care program that aims to maximize recovery for individuals suffering from chronic pain, injury, or dependency. The mission is to provide a compassionate, comprehensive, cost effective, and individualized functional rehabilitation program. For more information, please contact us at 480-712-4600 or visit our information page.

The advice and information provided herein is for educational purposes only and should not be used for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites.

 

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