Tag: Insomnia

14 Ways to Battle Insomnia

While most of us think that it’s natural to get a good night sleep and to sleep straight through the night, for many people this is not the cause. Insomnia can be a once-in-awhile situation or it can turn into a truly terrible recurring situation. Whether you are battling with these issues all the time, or just once in a while, there really is help out there. Here are 14 suggestions for battling your insomnia and getting yourself back to bed.

  1. Identify the Cause: Understand the root of your insomnia, whether it’s stress, life changes, or a medical condition.
  2. Stick to a Routine: Even if not sleepy, get into bed at your usual time to maintain a consistent sleep schedule.
  3. Engage in Relaxing Activities: Listen to classical music or read under soft lighting to encourage sleepiness.
  4. Practice Good Sleep Hygiene: Ensure your bedroom is conducive to sleep and your pre-bedtime activities are calming.
  5. Limit Bed Activities: Keep your bed for sleep only, avoiding activities like watching TV or browsing your phone.
  6. Use Medication Wisely: Consult a doctor about using over-the-counter or prescription medications for tough nights.
  7. Avoid Staying in Bed: If sleep evades you, leave your bed to prevent associating it with stress.
  8. Seek Professional Help: If sleep issues persist, consider cognitive behavioral therapy for insomnia.
  9. Exercise Regularly: Incorporate physical activity into your routine to promote better sleep.
  10. Evaluate Your Diet: Avoid heavy meals close to bedtime and limit caffeine and alcohol intake.
  11. Address Restless Leg Syndrome: If symptoms appear, get up and stretch or walk to alleviate discomfort.
  12. Monitor Daytime Naps: Limit or avoid naps to ensure you’re tired at bedtime.
  13. Consider Environmental Factors: Adjust your bedroom environment to be dark, quiet, and cool.
  14. Limit Clock-Watching: Avoid looking at the clock if you wake up in the middle of the night to reduce anxiety.

New Way to Beat Insomnia

A new device has been developed that could bring an end to sleepless nights for insomnia sufferers. It is a cap full of chilled water in tubes that “calms over-active minds, allowing the wearer to switch off and get a good night’s sleep.” It is the pre-frontal cortex (that sits under the forehead) that is cooled as for insomniacs, this part speeds up rather than slows down which is what it is meant to do. Water will switch it off, thereby facilitating a good night’s sleep. In a report in The Daily Mail, a study showed that those who wore the cap had as good a night sleep as those who don’t suffer from insomnia.

Cap Better Than Meds

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According to the cap developers (from America) it is believed that this device can provide a great alternative to sleeping tablets. According to Pittsburgh University researcher Dr. Eric Nofzinger, “the primary medical treatment for insomnia has long been the prescription of hypnotics, or sleeping pills, yet only about 25 per cent of patients using these treatments are satisfied, citing concerns regarding side effects and the possibility of dependence on a pill to help them sleep at night.” There is thus not that much available for these patients. For even more effectiveness, Nofzinger is pushing for a large-scale trial to “confirm the result.” The only criticism of it so far is how comfortable it will actually be to wear, and “how cold is cold?” as most people won’t really find it all that nice to go to sleep with a cold head.

Sleeping Well

Insomnia is a common problem among students.  This is even more so, at the beginning of your college career since you have no doubt undergone a huge change of pace and environment.  Still, there is no need to panic since there are many ways of dealing with this.  More importantly, there are many very healthy ways of dealing with this that should sort out the problem in no time at all.  First of all, never resort to drugs.  That is always a bad idea.  Sleeping pills are only meant to be used in very specific short-term temporary emergency situations such as when one is grieving and even then one need to consult a medical expert.  So what else can be done with regular insomnia?  Here are some basic tips:
a)    Get into a relaxing pre-bedtime routine
b)    Stop drinking caffeine at least 5 hours before you want to fall asleep
c)    If you are likely to be buzzing all night with worries, make sure you take a pen and paper and write a list of all the things you want to deal with TOMORROW and then put it away
d)    Take a bath
e)    Have a warm milky drink
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f)    Turn off the phone
g)    Turn off the TV
h)    Make peace with loved ones.
All of these small tips are very easy to implement and can really make a difference to your entire sleep pattern.  It might seem like a hassle at first, but within no time at all you will come to look forward to your bedtime routine as you see how much it benefits the quality of your overall sleep.