Unable to fall asleep? You are not alone. It is a constantly growing issue. More individuals are taking drastic measures to get their desired and required sleep to combat this.
There are plenty of natural ways to treat sleep disorders and chronic insomnia without the need for medication. The best part is that it will not require much effort to fall asleep or stay asleep during the night.
Suffering from Sleep Problems?
People laying awake at night, having trouble falling asleep, are pressing issues seen haunting more and more. Here is where good sleep hygiene comes into play. By applying sleep hygiene and relaxing bedtime routine as part of daily life, the chances of sleepless nights are a thing of the past—no more sleep deprivation, but instead a good night's sleep. Lying awake at night and being unable to sleep can be resolved without taking medication.
Common Reasons Why People Cannot Fall Asleep
With everything that has been going around the globe, people working from home, financial difficulties, amongst other things, there is no surprise that more people are finding it harder to sleep. Below, we will list some of the most common causes as to why you cannot fall asleep faster:
- Suffering from sleep disorders
- Sleep apnea
- Excessive alcohol consumption
- Uncomfortable bed
- Restless leg syndrome
- Anxiety
- Stress
- Constant worry over things one is unable to affect
- Negative thoughts
- Sitting behind brightly lit screens for too long
- Inability to turn the brain off before going to bed (unwind)
- Getting some form of medical treatment
- Drinking caffeinated beverages near bedtime
- Looking at the time, seeing the minutes fly by
- The room temperature is too high or low
- Suffering from a health disorder
- Eating too close to bedtime
- Chronic Pain
This list could go on and on. These are but a few of the reasons that could be preventing someone from falling asleep at night.
7 Sleeping tips for Treating insomnia
Find up-to-date helpful tips with the latest natural sleep remedies and information to prevent waking up in the middle of the night. These include relaxation techniques, mindfulness meditation, soothing music, calming activities, the proper light settings, the object to reset the biological clock telling the body it feels sleepy, and it is time to go for bed.
1. Try keeping a sleep diary to see how much sleep you need.
To better understand the sleep required daily, keep a sleep diary. Keep note of the times, going to bed and waking up, thus potentially eliminating the vicious cycle preventing good sleep habits. Take note whenever you did not sleep enough and the cause of it. Was it due to negative thoughts, chronic pain, irregular sleep schedule, restless legs syndrome, alcohol consumption, or simply due to tossing and turning? It is also crucial to note down the reactions and feelings this brought up.
At the end of the month, review the sleep diary to examine any patterns to understand the optimal number of sleep hours better to aim for each night.
2. Sleep tonight using meditation and relaxation techniques.
Meditation can be an effective practice to promote better sleep as it mimics sleep in many ways. The basic approach of sitting meditation revolves around being motionless yet alert in a static position for a set amount of time. During this period, the focuses are often to concentrate on the breath, calm the mind and intentionally try to notice the sensations and physiological changes happening in and surrounding the body from moment to moment.
During sleep meditation, research has shown that the practitioners' blood pressure drops, their pulse slows down, stress hormones decrease, and breathing slows. All of these contribute to a calmer physical, mental and emotional state. This positive result can resonate for the rest of the day and into the evening when it is time to sleep. Think of meditation as a practice for sleep. Read our sleep meditation article for more information on the subject.
3. Introduce yourself to yoga Nidra.
Yoga Nidra is a meditative and yogic practice that helps achieve a deep level of relaxation. The level of relaxation is so profound that it puts the practitioner on the brink of sleep. Yoga Nature is best practiced with a guided meditation by a professional teacher. If none are available, recorded audio of guided meditation is an alternative to achieving this meditative state.
Many people use Yoga Nidra to help them sleep better as it brings them close to sleep. These individuals will often allow themselves to pass through the yoga Nidra relaxation state into sleep. Alternatively, the practice can be carried out regularly during the day, and its long-term effects can result in better sleep and provide some of the best rest experienced. Learn more about this practice by reading our Yoga Nidra for Beginners article. There is no more staying wide awake at night, being a night owl, having trouble staying asleep, or experiencing another bad night.
4. Optimize your sleep environment.
Investing in your sleep environment can be a great way to improve sleep, and it might also be fun. Optimizing sleep environment by removing digital devices, creating an ambiance of soft light at the bedside, improving the fragrance with essential oils or other scents, and getting cozy with comfy sheets and pajamas.
Making the sleep environment more comfortable makes sleeping more enjoyable and could result in the best sleep in a long time.
5. Build a sleep routine.
Start getting ready close to bedtime, at least 30 minutes before the desired time. Have a routine that helps wind down the body and mind. For example, start by putting on the pajamas, dimming the lights, playing some soft or calm music, reading a book, or listening to a guided meditation. This routine can help tell the brain to get into bedtime mode. Try this instead of abruptly shutting off the lights all at once and expecting to fall asleep straight away. It will also improve the quality of sleep during the night.
6. Beware careful with naps.
Sometimes, naps are great, but they can also be disruptive. It is always best to avoid naps because the minimum seven hours of sleep a human requires should be carried out all at once for optimal health. Instead of naps, stick to a sleep schedule to ensure quality rest because this allows the body to get into a rhythm and an appropriate cycle. A sleep schedule helps the body know when it is time for sleep and promotes quality sleep during the night.
7. Exercising Regularly
Taking up yoga or pilates as physical exercise could be the simplest solution to treat insomnia and regulate sleep. By sticking to a regular exercise schedule, you will drain the body of energy, making it feel tired requiring sleep. Thus when it is time for bed, there will not be any issues falling asleep at the same time day after day.
Tips on Falling Asleep
Below are some tips provided to help you sleep at night. Some of these tips have been medically reviewed by different medical associations and proven to have positive effects against insomnia.
- Introduce soft music or a sound machine at bedtime to help the body to relax
- Try Blue Light in the bedroom. Scientific evidence has proven that this helps provide a good night's rest.
- Try progressive muscle relaxation through meditation
- Listen to how the body feels
- Exercising regularly has proven to have a positive impact on sleep cycles
- Avoid screens and refrain from using electronic devices in the bedroom
- Keep the lights low or turned off if they are distracting
- Take a warm bath before bedtime
- Avoid watching television before going to bed
- Stay away from caffeine and other stimulants
- Avoid substance abuse
- Avoid large meals shortly before going to sleep
- Try one of the many different breathing exercises that helps you relax and increase your chances of sleep.
Sleeping aid to Help Improve your Sleep
Besides the methods mentioned above to help improve sleep hygiene, there are several aids available to help enhance the quality of sleep at night. A healthy sleep schedule and some of these aids help improve sleep habits.
- Sleeping Mask: Using a sleeping mask to eliminate bright lights could help improve sleep quality. Many individuals have issues sleeping due to unwanted illumination or natural light from outside.
- Earplugs: Besides light, another disturbing factor to the sleep cycle or ability to fall asleep at night could be noise. Some of the market's best earplugs for sleeping will help alleviate these issues. It could be anything from noises outside to a partner snoring. Earbuds for sleeping are easy to use and noticeable when falling asleep.
- Noise Cancelling Headphones: Like listening to calm music or being on the move, traveling, and simply wanting to try and get some sleep during the trip, a set of good noise-canceling headphones could be the solution. Headphones for sleeping are not new, but noise cancellation has progressed. They serve the same function as some of the best earbuds offer.
- Choose the Best Pillows and Mattress: Two crucial elements to a good night's sleep have the correct pillow and mattress. To avoid constant and recurring neck or back pain, speak to a professional to select the best-suited pillow and mattress.
- Sleeping Chair: If you cannot sleep in a bed, then a sleeping chair could be the solution. It will recline and help get into a more comfortable position. Listening to some calm music along with it, or if the noise level is too high or the lights too bright, use earbuds along with an eye mask.
Consult with a Sleep Specialist
There is nothing wrong with seeking professional help to resolve chronic insomnia, given the side effects it could bring if left untreated. Talk to your doctor, mental health professional, or sleep specialist on the best way to approach this, to get advice, diagnosis, or treatment if not just for informational purposes. Cognitive-behavioral therapy is often used to treat chronic insomnia and is an excellent alternative to sleep medicine. We at Anahana also stand ready to assist you with meditation, mindfulness, stress management, and improving sleep hygiene for everyone out there, all of which will provide better sleep at night.
Taking Sleeping Pills Should be the Last Resort
Going down the road to using sleep medication, especially sleep medicine prescribed by a doctor as a sleep aid, is a hazardous route. Many prescription sleep medicines are highly addictive and extremely difficult to stop using as they give withdrawal symptoms.
Choose a natural sleep aid instead, which can help improve sleep quality without the need for a sleeping pill. We strongly recommend avoiding taking sleeping pills. They should only be used as a last resort. Always consult with a doctor who can provide medical advice if needed.
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References
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110998
https://www.sciencedirect.com/science/article/pii/S0005796717300190
http://sitn.hms.harvard.edu/flash/2009/issue61/
https://link.springer.com/article/10.1007/s41465-018-0068-1#Tab1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3328970/
American Academy of Sleep Medicine
