ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

11 Simple Ways to Get Rid of Sleep Problems

Updated on October 25, 2015
Sleep disorders
Sleep disorders | Source

About 30% of adults are known to have problems falling or staying asleep. Sleep problems not only reduce the productivity of an individual, but also drastically affect the quality of life. Here are a few simple ways to overcome sleep problems.

1. Eat light: Do not over eat for dinner. A feeling of fullness is uncomfortable and can lead to belching and acidity. Ideally your last meal should be at least 2 hours before you call it a day. Avoid eating spicy, oily food at night.

2. Milk: A glass of warm milk with or without sugar works wonders for those jittery nerves which don’t allow you to sleep. However do not add coffee or other stimulants to your milk. Make sure you are not lactose intolerant!

3. Warm water bath: A warm water bath just before you sleep soothes your overworked body, relaxes those tense muscles and calms your nerves laying out the perfect atmosphere for a nightful of uninterrupted sleep. Make sure the water is just warm. Too hot or too cold a shower will stimulate you leaving you sleepless.

4. Physical activity: Our life today is more or less sedentary. We do not exert our body enough so that we need rest. And that leads to lack of sleep. At least one hour of physical activity of your choice ( walking, jogging, any sport, swimming, dancing..) per day will work those muscles unto exhaustion and make you crave for sleep. Also physical activity helps release endorphins and serotonin which are natural hypnotics.

5. Yoga: Yoga is a unique science that combines physical strength along with endurance, flexibility and mental stability. It regularizes hormonal secretions, blood gases, functioning of various systems including the reticular activating system which is responsible for sleep.

6. Maintain a routine: Having a routine helps the body to set its own cycle of various events. This will not confuse the body and will make it easier to fall asleep. So depending on your schedule, sleep and wake up at more or less the same time every day. Do not change this routine too often, though once in a while its fine if you are out partying or having a night out with friends. But that should be an exception rather than a rule!

7. Natures call: Make sure you empty your bladder before you attempt to sleep. You may wake up with a start at night due to a nightmare, realizing your bladder is full and are unable to fall asleep. Dreams are one of the ways your body tries to wake you up for thirst or urination.

8. Avoid stimulants: Tea, coffee, alcohol, smoking are absolute no-no if you have a sleeping problem. They stimulate your central nervous system and make you more alert.

9. Meditate: 15-20 minutes of meditation will help you get your thoughts under control, calm down your mind and help you relax. Mental turbulence is the main reason for not being able to sleep properly. However complete dedication and devotion is required to master the art of meditation.

10. De-stress: Do not burn yourself out working. Your career and your ambitions are important, but not with your health at stake. Don’t work 7 days a week. Take vacations. Cultivate hobbies. All this will make you de-stress and help you sleep better. Do not worry about stuff. Worry is nothing but wasting today for a lost yesterday or a tomorrow that’s yet to come. Live life to its fullest, with no regrets, it is beautiful!

11. When to see the doctor?? Not being able to sleep could rarely but possibly be an indicator of a more severe underlying illness. Here are some red flags which will tell you that you need to see the doctor.

  1. Associated weight loss or loss of appetite.
  2. Lack of interest in previously pleasurable activities.
  3. Suicidal thoughts.
  4. Associated breathlessness or cough.
  5. Severe insomnia that is affecting daily activities.
  6. Snoring up to the extent of choking.

Insomnia??

How often do you have trouble sleeping??

See results

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)