What To Do When You Have Trouble Falling Asleep
Have you ever had trouble falling asleep? Ever felt the need to fall asleep but simply can’t? Or have you already felt the effects of sleep deprivation for months at a time? If the answer is a resounding Yes, then you may have insomnia.
Sometimes insomnia can be an overrated excuse. Insomnia is an extremity and should not be a term taken lightly especially when one simply has trouble falling asleep during some instances. First off, it is important to note that there are several types of insomnia, from the transient to the chronic. Transient insomniacs have trouble falling asleep for days or weeks because of a change in the situation or sleeping environment. Acute insomnia is when one has trouble falling asleep for about six months and chronic insomnia is when the person has trouble sleeping for years.
Do not self-diagnose. This can be fatal especially when drugs are concerned. The best way to check is really to go to a doctor. But aside from taking medications, there are some ways to prevent insomnia. For some, a massive lifestyle change is needed while for others, simply a habit or two. People are creatures of habit especially when sleep is concerned. Just make sure that the opportunity and initiation to sleep is there, and hopefully, actual sleep will follow. Here are some precautions for a more conducive sleeping hygiene. Most of these are common sense but most people are in need of reminding once in a while:
• Avoid using any form of stimulant such as caffeine and cigarettes. These will wake up the body and oftentimes will have long effects in the body’s system. Caffeine’s strength actually depends on the kind of coffee drink and when it was drank. Strong coffee drinks such as espressos will usually have longer effects, up to 8 to 12 hours while those which have less caffeine such as lattes and instant mixes usually last up to 6 hours. Nicotine has the same effect.
• Scribble your thoughts away. For most people, the mind is constantly active and will have a hard time shutting down for sleep. There are those who overwork their brain by trying to constantly remember the day’s events or tomorrow’s itinerary. The best way to retain information without subjecting the brain to overload is to write it down. Bring a pen and paper wherever you go and even on the bedside table in case you remember something before sleeping.
• Have a sleep routine. If you associate an activity with winding down such as taking a warm bath or drinking a glass of milk, then the association with sleep alone will help you sleep. Routines are psychological comforts and can help one’s transition through activities easily.
• Do not nap constantly throughout the day. Constant wakefulness is a good way to work out the body. Aside from that, being awake most of the time during the day will help the person get enough sunshine needed to stimulate the melatonin levels in the body. If you must take a nap, simply take power naps and not long ones. An hour of sleep during the middle of the day might deprive the person of deep sleep later on.
There are still so many ways to improve the sleeping habits. Both emotional and mental health should be present in order for quality sleep to occur. Insomnia is more often than not, caused by psychological factors rather than physical ones. This said, a person must then make the effort to make his day as sensitively balanced as possible.
