Oh No! I Can't Fall Asleep!

Not getting enough sleep can cause many issues including mood swings, irritability, depression, poor concentration, mental confusion, and even hallucinations. Generally you need about eight hours of sleep per night to keep your body healthy. Many people report that they have difficulty sleeping due to symptoms of mental health conditions such as anxiety, depression, or post-traumatic stress disorder. Other people have physical pain, stress, or racing thoughts that keep them awake. No matter what your lack of sleep, there are things you can do to improve your sleep.

Most of us have very busy schedules that require us to "go" for most of the day. These demanding tables can create feelings of stress and anxiety. And, with stress and anxiety, there is a constant stream of thoughts, called "racing thoughts," that keep you awake. When you are stressed or anxious your body produces chemicals such as cortisol and adrenaline to help you stay active. They are responsible for your "fight or flight" response, and too many of them will keep you awake and alert. There are a few things you can do to address this problem.

Training is one way to combat this problem. Exercises help your body relax by producing neurotransmitters such as dopamine, serotonin, and GABA (Gamma-aminobutyric acid). There are many forms of exercise (yoga, Pilates, jogging, swimming, etc.) and all will work to deal with brain chemistry. Similarly, meditation has the same effect on your body. Thirty minutes of exercise or mediation a day will improve your ability to rest and sleep.

Another way to deal with the body's need for rest is to supplement your daily diet. I will soon list some supplements that can be added. Niacinamide (vitamin B3) is said to induce sleep by affecting receptors in the brain, which results in relaxation and relaxation. Taurine inhibits adrenaline release and thus helps you to relax. Oatstraw powder (avena sativa) is another herbal medicine that is said to have many health benefits including reducing anxiety, fear and insomnia. Melatonin is a hormone that controls the circadian cycle (sleep-wake cycle). It is found naturally in the brain and can be increased to improve sleep. Valerian root has been used for centuries to improve sleep and reduce anxiety. It doesn't smell good in its natural form and can cause irritation the next day. It can be taken every night in capsules, which seems to reduce unpleasant side effects. Drinking chamomile tea is also said to cause drowsiness and relaxation. Green tea contains L-theanine amino acids that are said to stop racing thoughts. Natural amino acids known as 5HTP (5-hydroxytryptophan) are "precursors" to serotonin. Taking these amino acids will result in a relaxation response that is conducive to sleep. Vitamin b6 helps make serotonin and helps the body relax. If you are a person who is awake with pain, give magnesium a try. It is a natural and sedative muscle relaxer. This is a fast food supplement. Please feel free to do your own research and talk to your doctor before adding it to your diet.

Another way to improve sleep is to receive a sufficient amount of sunlight. Your photo receptors use sunlight to help control your circadian cycle. Melatonin (as discussed above) is released at night to help the body rest and sleep. If you live in areas where there is not enough sunlight, your circadian cycle may be affected. You can buy daytime simulation lights that will help control your cycle.

Taking a nap is a way to break your sleep cycle. Not getting enough sleep at night can make you feel tired during the day. However, sleep (especially lasting longer than 60 minutes) removes your circadian rhythm and often makes you unable to sleep with a normal sleep pattern. Try to force yourself to stay awake during the day. This can cause your body to fall asleep at night.

Having a regular "before bed" routine is also a great way to teach your body to rest and sleep at night. Set a daily bedtime and a series of things you do before you go to bed that helps you tap. For example, you can go to the pajamas, brush your teeth and use the toilet. Then turn off the lights and put them down with the intention of sleeping. Usually a really dark room helps your circadian cycle know that it's time to sleep. Also, remove TVs, video games and radios from your room. If you are actively involved in these activities, it is difficult for your body to know that you are aiming for sleep. If you are a person who likes to read before going to bed, do so in another room or in a chair next to the bed. The idea is to teach your body that the bed is a place used only for sleep and sex.

Relaxation or self hypnosis is also helpful in helping your body relax. You can include it in your sleep routine. There are many methods of relaxation including muscle relaxation, visualization, autogenic, and breathing exercises. Some people use sound machines to help them relax and / or visualize a relaxing place. Self-hypnosis is a deep relaxation technique that requires training, but is usually easy to learn.

The last method to improve sleep is to reduce caffeine and nicotine intake. Caffeine and nicotine are stimulants. Stimulants will keep you awake and alert. Stopping the use of nicotine and caffeine after 8pm will generally be conducive to rest.

In conclusion, there are many ways to help improve your ability to sleep. It may take some time for your body to adjust to using the method above, but generally the more consistent you are with the better sleep behavior you will become.

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