- Personal Health Information & Self-Help
Tips for beating Sleep problems
Statistics of Sleep Deprivation
No. of people who have a chronic sleep disorder
Estimated cost to US employers in lost productivity due to sleep loss issues
Percent of American adults experience a sleep problem a few nights per week
Percent of adults have insomnia in the course of any year
“Each night, when I go to sleep, I die. And the next morning, when I wake up, I am reborn.”
― Mahatma Gandhi
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.
- 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.
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.
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.
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.