ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Secret to a Refreshing Sleep; Treat and Prevent Insomnia.

Updated on October 24, 2017

How Insomnia works its way into you?

At sleep all your body organs come to rest. The blood pressure is reduced; the breathing rate is made constant and the brain rests. The blood in your body, when you are active, flows to all organs and less to muscles, but when you sleep, the process is reversed. The blood flows from organs to muscles. So when you do body weight exercises, the muscles are damaged. During the sleep, these damaged muscles are repaired. That’s why when you do heavy work, you get good sleep. Also when in sleep, the proteins that are needed for cell growth are processed. That is the reason why small babies sleep for hours. During the sleep the body growth takes place. There are some diseases that affect sleep. The most common diseases are Parkinson’s disease, Neurosis rheumatoid and chronic pain diseases. Insomnia is the lack of sleep.

Insomnia - This is the disease that occurs for people with problem of getting a good sleep. The basic symptoms of insomnia includes…

  • Difficulty in getting sleep
  • Waking up often during night
  • Waking too early in morning
  • Feeling tired upon waking

There are 2 types of insomnia: Primary insomnia and Secondary insomnia.

a) Primary insomnia is the sleeplessness not associated with any diseases.

b) Secondary insomnia is the one which comes due to some diseases (cancer, asthma, depression etc.), that are already in our body.

Main causes of insomnia:

Stress due to job loss; change of job type; death of loved ones; divorce etc.
Environmental conditions (noisy, too bright light, uncomfortable climatic condition)
Medications: Patients undergoing medication
Interference: People who have home near airport, transport terminals, kids playing

Tips for a refreshing good night sleep:

  1. Go to bed at regular time: If you practice to go to bed at 10pm every day, then on the course of your life, you will start experiencing sleep as soon as 10pm comes. Your body will schedule itself to start sleep mode at 10 pm.
  2. If you go to sleep at 10 pm don’t do any work beyond 10 pm. Do not touch your phone. The light that comes from your phone's screen will wake you up.
  3. Since darkness will bring you sleep, try to keep the room dark by installing low bright light and installing a dark color screen for the windows. Keep the air conditioner at an optimal temperature that is comfortable for your body condition. Try to keep away substances such as perfumes, room fresheners, which produce extreme smell inside the room. Keep all those make up kits away from your bedroom. A bed room is only for sleep.
  4. If you have the habit of drinking coffee, prevent it. Researchers say, the effect of the caffeine in coffee, remain up to 7 hours in your body. So if you can’t leave drinking coffee, then at least prevent it during evening or nighttime.
  5. Whether it may be the television or computer or that music player that causes disturbance, remove it. Suppose if you want to sleep, but your wife wants to see her favorite program on television or those episodes of “How I met your mother” on the computer, then you can opt for two ways. One is either you can get her a new headphone or you can get an earplug. It is better to give her a headphone, because if you put on the earplug and go for sleep, she may feel that you are insulting her. But if you give her a new headphone, she may think “My husband loves me a lot! That’s why he has got me a headphone set.” It will be more effective if you give it on anniversary or birthday.
  6. Keep away all your worries from your mind. Most of us get these sleep disorder because we focus more on worries rather than sleeping. Listen to some relaxing instrumental music, read a book or do some meditation and bring your mind to a relaxed state.
  7. When you are traveling long distance, you can sleep during the travel.
  8. Try to cut down on drinking and smoking.
  9. Do exercise regularly: If you do exercise regularly then you will get good sleep. Do aerobic exercises or body strength exercises with high intensity. You will get good sleep.
  10. I guess you are familiar with the golden rule of not eating after 19.00. Well, if you want to eat something, you can, even just before going to bed. You should keep in mind though, that your meal should be filled with proteins, as science says it will help you fall asleep faster and have a nice good energizing sleep.

My personal sleep techniques to wake up refreshed:

Some unusual tips that help me fall asleep faster, when my body is too tired and my mind is still racing:

First of all, I have applied this trick I am about to share with you, since I first started daydreaming. What I do is that I make up stories in my mind, stories that would never happen in my real life, or conversation that would take place. Sometimes the stories I make up are about me thinking of who I could have been in a previous life, and other times are stories of how things may go for me, starting from this point of my life. I have found out that this practice, also helps you find out who you are, what you want and what you lack from your abilities, because when you make up stories, you also make up a different you, or a “you” that has a couple qualities or can do a couple things more.

There are times when I am so tired of making up stories, or even replaying the old ones, while adding details, new characters, or new lines in a conversation, that I do not want to do it at all. The thing is that my mind is so used to this process that I can not help myself but go back at it. So, in a few words, everything has its own positives and negatives, its ups and downs, and you are the eye of the storm.

Second trick I apply is doing simple yoga poses in bed. Sometimes they really do help, other times they just stretch my body, but do not relax me enough to fall asleep. Either way, just go ahead and try yoga for a week or so, maybe it would do the trick for you!

I have also tried the breathing technique, where you breathe air in counting to 4, you hold it counting to 7 and you breathe out counting to 3, and you just keep repeating the process until you feel totally relaxed, which in my opinion would mean: shutting down your brain. This breathing technique helps circulate blood to the brain, while helping it relax. However, it has not helped me much. It is somehow like meditation and even though I know that a good meditation does not mean to shut up your mind, instead it means that you let your thoughts flow, come and go, still I can not make myself fall asleep. But it may work for you, so do not forget to try it out as well.

What is your personal technique to get a good sleep and beat insomnia?

See results

© 2017 Engelis

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      Salefinder 

      12 months ago

      Very good read

    • FlourishAnyway profile image

      FlourishAnyway 

      13 months ago from USA

      This was good. As someone with MS, I sleep a lot. My family knows me as someone who can sleep anywhere and anytime. I’ve slept in a noisy MRI machine and while waiting six hours at the dealership to have my car fixed. Sleep is the most wonderful and restorative medicine there is. I usually sleep with my cats who provide great comfort, and I ensure the room is as dark as possible for best results.

    • Jacqueline4390 profile image

      Jacqueline Williamson BBA MPA MS 

      13 months ago from Memphis

      I really enjoyed this. Very helpful.

    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)