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Tips for beating Sleep problems

Updated on March 4, 2015
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Statistics of Sleep Deprivation

 
 
No. of people who have a chronic sleep disorder
40 million
Estimated cost to US employers in lost productivity due to sleep loss issues
$18 Billion
Percent of American adults experience a sleep problem a few nights per week
62%
Percent of adults have insomnia in the course of any year
30%
Statistics got from http://www.statisticbrain.com/sleeping-disorder-statistics/

“Each night, when I go to sleep, I die. And the next morning, when I wake up, I am reborn.”
Mahatma Gandhi

“Sleep is my lover now, my forgetting, my opiate, my oblivion.”
Audrey Niffenegger, The Time Traveler's Wife

“Sleep is God. Go worship.”
Jim Butcher, Death Masks

“Even a soul submerged in sleep
is hard at work and helps
make something of the world.”
Heraclitus, Fragments

What is Sleep?

Sleep is an integral part of each living being. But, many of us cannot use this essential yet intrinsic element in our lives either due to stress or some extrinsic factor that takes away man’s peace of mind to allure him to sleep.

Researchers have looked to help ease man into a lull zone each night. This can help him take upon a fresh task of challenge as sunrise dawns upon him.

Some of the R's that can help man calm his nerves and make him sleep like a baby are:

  • · Rich in Mineral intake

Foods rich in minerals and calcium help to relax the nerves by lowering the heart rate and blood pressure and aiding in relieving tight muscles. Man should try to include nuts, boiled eggs, carrots, milk, or a banana in their diet.

  • · Refrain Caffeine

Coffee or any drink that has caffeine acts as a stimulant that increases heart rate and blood pressure. These drinks serve as diuretic, and that could result in getting up more frequently to use the bathroom. Opting for herbal teas would be a safe choice since, they help promote restful sleep while supporting the nervous system and also helping in digestion.

  • · Rise and sleep at the same time

Having the same routine of rising and sleeping helps the body shut down or wake up automatically. The body can tune to your habits if you are regular with it. Try to keep good sleeping habits for a restful night.

  • · Running and relaxation techniques

Doing physical activity such as walking or jogging around the block at least five hours prior to sleeping; can help release the necessary hormones and chemicals that promote sleep.

Meditation, Deep breathing, Yoga, or Martial arts are another well-researched technique, which has proven to show results.

Research over yoga show that some poses help an individual relax and unwind.

Viparita Karani (Legs-Up-the Wall pose)

This pose relieves tired legs and feet while gently stretching the back legs, front torso and the back of the neck. It helps in relieving mild backache and also calms the mind.

Balasana (Child’s Pose)

This pose stretches the hips, thighs and ankles while calming the brain and help in relieving stress and fatigue.

Ananda Balasana (Happy Baby Pose)

This pose stretches the inner groin and back while calming the brain and helps in relieving stress and fatigue.

  • · Respite prior to bed

Slow down your activities prior to bed. Turn off the TV or computer. Indulge in either book reading or a chat with a near or dear one or could soak yourself in a warm bath. This helps in calming the nerves, which in turn can help an individual gain some respite prior to bed.

  • · Refresh your sheets

Changing sheets frequently helps the body to relax because of fresh smelling linen. Cotton sheets are helpful. Individuals, who are picky about smell, can spray a few drops of lavender oil on their linen.

This aromatherapy aids in insomnia and helps the brain to relax.

  • · Repose Aids

There is a couple of well-researched natural snooze inducers that help drift off an individual.

  1. White noise machines

These machines help block out noise in the background and helps an individual get sleep. This background noise could either be a partner’s snoring or street traffic.

2. Valerian Root

This is safe sedative that reduces anxiety and calms the body prior to sleep. National Institute of Health (NIH) recommends a dose of 400 mg to 900mg of valerian extract before bedtime for approximately 28 days.

3. Lullabies

Reports have indicated that Melodious music improves sleep for approximately 40% of individuals. Studies have found that listening to soothing music prior to sleep can help an individual catch some Z’s.

4. Melatonin

This is a sleep regulator that helps in signaling the body that it is time to sleep. However, it does not make an individual sleepy. This hormone supplement is good for shift workers or those dealing with jet lag.

Lullabies

Conclusion

Sleep does not require any special planning. This is a natural process where the body tends to switch off automatically. Flush off your tensions when you get on your bed, and very soon you will be in a state of dormancy, which will suspend your consciousness.

Light’s out!

How often do you have problems sleeping at night?

See results

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    • vandynegl profile image

      vandynegl 

      4 years ago from Ohio Valley

      The information stated here is very useful! I don't have issues sleeping probably because I already do many of the tips here. However, my husband has big sleep issues and we've tried several solutions. Unfortunately, the only one to work is an antihistamine before bed. He works shift work, so getting up at the same time each day is impossible. I wish there was some useful information for shift workers and how they can improve their sleep habits!

      Thanks for sharing!

    • Alphadogg16 profile image

      Kevin W 

      4 years ago from Texas

      These are some pretty good tips Ruchira, I've always been an insomniac for as long as I can remember & just learned to deal with it. I will have to try some of your tips. Voted up on your hub.

    • srsddn profile image

      srsddn 

      4 years ago from Dehra Dun, India

      ruchira, great tips. Even adopting some can be of great help. Thanks for sharing. Voted up and shared.

    • Millionaire Tips profile image

      Shasta Matova 

      4 years ago from USA

      I didn't realize so many people had trouble sleeping. You've outlined some great ideas here, and I follow a lot of them. I will have to try the rest.

    • profile image

      Jane Arden 

      4 years ago

      I have had my moments of not being able to sleep, but I'm on a good phase now. Terrible for the old caffeine though. Really good tips here though

    • CrisSp profile image

      CrisSp 

      4 years ago from Sky Is The Limit Adventure

      Perfect hub for a sleep deprived me! I confess, I can't do it without my sleeping pills specially when I am assigned an early morning flight in which I need to be up by 2 or 3 AM. I love the lavender scent and used to do it but my hubby doesn't like it. So?

      I will be practicing all those poses you've written about here. Sounds very do-able for me.

      Good hub. Voted up, pinning and sharing.

    • Dim Flaxenwick profile image

      Dim Flaxenwick 

      4 years ago from Great Britain

      This was really interesting for an insomniac like me.

      Thank you for some good ideas.

    • Nell Rose profile image

      Nell Rose 

      4 years ago from England

      This is great Ruchira, I love the idea of the white noise machine, I am terrible when I hear other noises, they always keep me awake, all your ideas are great! voted up and shared, nell

    • Lady_E profile image

      Elena 

      5 years ago from London, UK

      Very useful. Sleep depravation can really make one cranky.

    • Vinaya Ghimire profile image

      Vinaya Ghimire 

      5 years ago from Nepal

      Ever since I began working online, I sleep late and wake up late. When I'm not working, I like to take to bed early, however, I cannot sleep. My late night work schedule is creating sleeping problems. I will try to apply your tips and see if these things really work for me.

      Thanks for sharing.

    • teaches12345 profile image

      Dianna Mendez 

      5 years ago

      I love my sleep and only have occasional nights when I can't get a full night's sleep. Usually, it is because I have had too much caffeine after lunch. I love the suggestion to use fresh sheets often. It does make a difference for me when I can see them and feel their freshness. Voted up+

    • thelyricwriter profile image

      Richard Ricky Hale 

      5 years ago from West Virginia

      Ruchira, voted up, useful, interesting, and shared. I never knew so many people had sleeping issues. I never have issues sleeping, it's just finding the time to do so. I stay so busy and I'm lucky to get in 4-5 hours a night. Very informative article and interesting facts and tips.

    • always exploring profile image

      Ruby Jean Richert 

      5 years ago from Southern Illinois

      This is really interesting and helpful. I do not have a problem with sleep. I relax and play 2 or 3 online games before retiring. Works for me..Thank's Ruchira..

    • Frank Atanacio profile image

      Frank Atanacio 

      5 years ago from Shelton

      Doc Ruch.. these are great tips and what to avoid is specially important very detailed and easy to follow hub bless you :)

    • jeyaprakash84 profile image

      jeyaprakash84 

      5 years ago from Tamil Nadu, India

      I liked your hub. I just wanted to add one more aid to sleep. When the energy is in the higher energy chakras (Ajna or Sahasrara), it is tough to fall asleep. Meditating on muladhara (root chakra) is a good way. Still easier is to use crystals that ground us on root chakra and earth star. Black tourmaline and hematite will do a good job. They are also protective... But I would not recommend someone to use only grounding stones continuously for many days without a crystal that works in the higher chakra also (like amethyst). But it is beneficial wearing it at night and when a strong psychic protection is required. Wish everyone a pleasant sleep!

    • profile image

      lovedoctor926 

      5 years ago

      Thanks for this useful share. I do suffer from insomnia every once in a while. I might need to replace coffee with tea and increase my mineral intake.

    • billybuc profile image

      Bill Holland 

      5 years ago from Olympia, WA

      Great tips Ruchira. This is not a problem I have. I sleep like the proverbial log each night, seven hours per. :)

      Things are going slowly finding the time to read your book, but I have not forgotten about you.

      bill

    • Ruchira profile imageAUTHOR

      Ruchira 

      5 years ago from United States

      haha...Thanks Linda :)

    • Sunshine625 profile image

      Linda Bilyeu 

      5 years ago from Orlando, FL

      Excellent tips that make me want to take a nap! :)

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