According to the CDC, one in five adults suffers from lack of sleep which affects all age groups ranging from adolescents, adults and the elderly.
Most people need at least seven to nine hours asleep per night to achieve a healthy, balanced routine. It’s also important to implement healthy sleeping habits and a regular sleep schedule.
What is Insomnia?
There are many factors to consider when defining insomnia. It is more than just not having the ability to sleep. If you are dealing with the following issues, you may possibly have insomnia.
- Waking up too early
- Disturbing sleep patterns
- Disruption in sleep
- Waking up in the middle of the night
- Trouble falling asleep
If you suffer with these issues you may also deal with the negative effects of insomnia.
- Fatigue during daylight hours
- Mood swings or irritability
- Weight gain
- Feelings of depression or anxiety
- Weakened immune system causing the body to be prone to colds or illness
- Lose of concentration, focus or memory
- Lack of coordination or movement
- Enhance of chronic pain
- Increase of diabetes or heart disease
How to Overcome Insomnia without Medication
Stick to a regular sleeping schedule (including the weekends)
- Exercise 30 minutes per day but focus on high energy exercising during the morning or daytime hours. Focus on relaxing exercises such as yoga or stretching during the evening or prior to bedtime.
- Make sure you get your Vitamin D which is also natural light exposure
- Take a shower or bubble bath before bedtime
- Pray or meditate before sleeping
- Listen to soft, relaxing music or nature sounds
- Create a comfortable sleeping environment like making sure you have plush pillows, warm blankets or air conditioning, fans depending on the season, no additional noise, and a comfortable mattress
- Don’t work, eat or watch TV in bed
- Use the bed for sleep or sex only
- Turn all digital devices off
- Develop a relaxing night routine like drinking Camille tea or getting a massage before bed
- Keep a dreamer’s journal or a notepad beside your nightstand to jot down ideas, solutions or to-do list prior to bedtime to clear your head
- Read a book
- Use aromatherapy such aa a few drops of lavender or rosewater oil in a diffuser
- Take 5 mg of Melatonin issued in gummies or vitamin form to aid in sleep (please consult your physician prior to use)
Although melatonin is a natural hormone that’s produced inside the pineal gland inside the brain, you can take a supplement if you lack melatonin. if you have health issues and/or using medications it may have side effects. Also, it is not recommended to take melatonin if you are pregnant or nursing.
Worst Things to do Before Bedtime
Do not eat large meals before bedtime
Do not drink alcohol beverages or caffeine (including coffee, tea, or soda)
Do not consume chocolate, nicotine or medications (if you can avoid) prior to sleeping
Curb high energy activities that increase the heart rate and stimulate the brain
Make an effort not to nap during the day which can disrupt the normal sleep pattern
Keep the room temperature at a comfortable setting (not too hot or too cold)
Do not drink water three to four hours before bedtime to avoid frequent urination during the night.
By using these methods and developing healthy habits that enhance a better sleeping pattern, it will hopefully decrease restlessness and disruptions in your sleep.
Nothing is better than a good night’s sleep. Now, it’s time for me to go to bed!
Good night, my friend! Dreamland is waiting….