ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Insomnolent Blues: Useful Tips to Combat Rogue Nights

Updated on September 5, 2014
Insomniac | Source

Sleep is a universal mandate which consumes a third of our daily lives. On average, most adults require six to eight hours of sleep for an adequate night of rest; however, factors such as insomnia, caffeine and stress can negatively impact your nocturnal period. This article details methods and procedures that can benefit those who struggle with sleeping difficulties.

Sleepless Man
Sleepless Man | Source

The Sleep Debt Effect

Insufficient sleep can result in vehicle fatalities, work-related accidents and an overall decline in health. According to the National Highway Traffic Safety Administration, over 100,000 crashes occur each year because of drowsy driving, which causes 40,000 injuries and 1,550 deaths annually. In 2013 a sleep deprived operator derailed a Metro-North train that killed four passengers and wounded more than a dozen others. Earlier this year comedian, Tracy Morgan, was involved in a six car collision on the Jersey Turnpike. This tragic incident claimed one life and left four others in critical condition. An investigation later determined that the Walmart trucker responsible for the wreck hadn't slept in twenty-four hours. Apart from the millions of dollars in lost revenue and property damage, fatigue and insomnia account for a rise in medical expenses, as well.

The School of Medicine at the University of Maryland classifies insomnia as a chronic inability to sleep through the night. This can range from an acute case of sleeplessness that lasts a few days to a prolonged period of restlessness that lingers for a month or more. Insomnia has been linked to medical conditions such as anxiety and post-traumatic stress. Yet, substance abuse, a poor sleeping environment or a lack of diet and exercise are habitual behaviors which may also trigger this disorder. Ultimately, sleep deprivation can lead to impaired judgment, weight gain and obesity, immune deficiency and erratic mood swings.

Therefore, it is advised to implement changes if you are encountering sleep problems. While prescription sleep aids or over-the-counter medications are approved for short-term usage, a lengthy drug dependency increases the risk of death and cancer by 25%. In order to successfully combat this issue, incorporate a good regiment that will improve your sleep hygiene, or nightly routine. Experts have established the following guidelines to enhance sleep quality and restore nocturnal balance.

1. Avoid Chemical Stimulants that Disrupt Sleep

Stimulants such as nicotine, chocolate and caffeine should be avoided six hours prior to bedtime. Although a couple of cocktails may initiate somnolence, excessive drinking interrupts sleep and causes wakefulness a few hours later. It is best to abstain from these elements, especially in the evening time.

2. Exercise Regularly and Consume Light Meals

A change in diet and three to four days of moderate exercise may promote sleep health. But, workouts should take place at least four hours before bed since stress hormones are released during physical activity. Combine these efforts with smaller meals and schedule supper five hours in advance to avoid waking from a case of indigestion in the middle of the night.

3. Create a Cozy Bedroom Atmosphere

A cool, quiet, dark room equipped with comfortable furnishings induces sleep and relaxation. Firm pillows and adequate bedding are essential components to your sleep quarters. A worn-out box spring or a sagging mattress with protruding coils may cause poor circulation and discomfort. Therefore, these items should be replaced every ten years. In addition, animal lovers should refrain from sleeping with their pets in bed, and the room should be void of intrusive technology (e.g., computers, stereos and televisions) which can hinder a peaceful slumber.

4. Develop a Pre-Sleep Regiment

Engaging in a pre-sleep regiment an hour before bed aids the sleep-wake cycle. Relax in a bubble bath, browse a light-hearted novel or practice breathing techniques. Avoid work material and emotional topics around this time. And, utilize blackout shades or an eye mask to ban light. Play a collection of ocean waves or thunderstorms to sedate you, or listen to the soothing sounds of a fan or a “white noise” appliance, which drowns out background acoustics. Whether you prefer to sleep in the daytime or the nighttime, combine a variety of these options to achieve maximum results.

These four steps only represent a few of the tips prescribed by doctors, but the Division of Sleep Medicine at Harvard Medical School has compiled an in-depth list of twelve recommendations. Following this advice can have tremendous benefits. If you invest a little effort in improving your sleep hygiene, you will gradually deplete sleep debt and awaken more refreshed. Acquiring the best rest of your life leads to the highest quality of life.

Cloud Nine
Cloud Nine | Source

© 2014 Adrienne Jones


    0 of 8192 characters used
    Post Comment

    • Adrienne R Jones profile imageAUTHOR

      Adrienne Jones 

      4 years ago from USA

      I'm excited by the news that my article was featured on Hubs! Thanks for reading my work!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, 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:

    Show Details
    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 or domains, for performance and efficiency reasons. (Privacy Policy)
    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)
    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.
    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)