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How To Cure Middle Insomnia

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Drink An Apple Cider Vinegar And Honey Mix

How To Treat Insomnia Naturally Without Medication – Staying Asleep At Night

I got this recommendation from Tim Ferriss.

Before bed:

  • 2 tablespoons of apple cider vinegar
  • 1 tablespoon of honey

This suggestion works insanely well and youll probably be out like a light.

But I do have a few personal caveats that I found out the hard way. It might just be unique to me, but I would keep the following in mind:

  • Hot drinks before bed might have the opposite of the intended effect. Maybe its just me but I psychologically associate hot drinks with waking up . So I personally found this mixture to be more effective distilled in water.
  • Mega-dosing apple cider vinegar can fuck up your stomach. Start off with a smaller amount at first. I did the 2 tablespoons when I wasnt used to it and my stomach gurgled so much I had to take a buscopan.
  • Honey is magical. I really think honey is the main helper in this concoction because I sometimes just have a spoonful of honey before bed and it still helps me sleep.

Consider Meeting With Your Doctor

If youve tried natural remedy after natural remedy and are still having difficulty sleeping, its a good idea to talk about your insomnia with your doctor. Together, you can discuss your symptoms, which could point to underlying health issues that might be making it harder for you to fall asleep. She can also review any prescriptions that youre taking to see whether they might be interfering with your ability to nod off.

Have you found a way to manage your insomnia?

About the author

Understanding Healthy Sleep Patterns

Sleeping straight through the night without disruption is pretty uncommon. Even if you dont realize it, most people experience mini-awakenings at least 20 times per night. This includes tossing and turning, adjusting your pillow, and even dreaming. While these are all normal, healthy parts of your bodys natural sleep pattern, waking numerous times and staying awake for longer than a few moments is not only unhealthy but a sign of a bigger problem.

Before we cover exactly what causes middle-of-the-night insomnia and what you can do to help, its important to understand how your natural sleep patterns work. History tells us that most people sleep in two distinct bouts with a period of wakefulness in between. Before the invention of electricity, people gauged their wake and sleep cycle on the rising and setting of the sun. This meant most adults would be blanketed in darkness for up to 15 hours per night. With the introduction of artificial light and digital devices, many people have shortened their sleep time and significantly increased their waking hours.

Its recommended that adults get between 7 and 9 hours of sleep each night. Doing so supports a healthy immune system, brain function, and both physical and mental well-being. According to the National Sleep Foundation, you experience four sleep stages approximately 4 to 6 times per night. This is known as your sleep cycle. The stages are:

  • Stage 1
  • Stage 2
  • Stage 3
  • Stage 4

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Resist Sleeping In On The Weekends

Contrary to all our wishes, you cant really compensate for weekday sleep debt by sleeping in on the weekends, according to the National Sleep Foundation. That’s because you need to sleep one hour for every hour missed, which means that if you miss four hours during the week you’d need to sleep extra hours on Saturday and Sunday. Instead, pick a more reasonable weekday bedtime to stick to. Nudge your bedtime back 15 minutes at a time to help you adjust, says the NSF. If you normally hit the hay at 11:30 p.m., for example, go to bed at 11:15 for a few nights, then 11, then 10:45 until you reach your ideal bedtime, which for most people is about 7 to 9 hours before you need to wake up.

Making Time For Exercise

How to treat insomnia naturally

In case you missed the memo, being physically active is essential for sleeping well. Mounting evidence shows that people who exercise regularly tend to snooze better than their couch potato counterpartsespecially when it comes to those with chronic insomnia.

Not convinced? Consider this.One studyVerified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourceconcluded that people who get 60 minutes of exercise five days per week have more normal REM sleep than non-exercisers. But you might not need to sweat it out for quite that long to reap the benefits. Other findings show that insomniacs who engage in thirty-minute spurts of exercise just three or four times a week sleep for nearly an hour longer than sedentary folks and wake up less frequently during the night.

And if you can swing it, working out in the morning might be even more beneficial, according to one recent study. Experts cant say why, exactly, it could have something to do with morning exercises ability to help regulate the secretion hormones that help manage blood pressure, which may lead to better sleep.

Still, the explanation might be even simpler: Think about the days when youre running around all day, or after youve wrapped up a really tough workout. Dont you just feel more tired on those days compared to the ones where you just lay around all day and do nothing? Thought so.

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Take Phenibut For A Psychological Reset

Phenibut is a depressant and an analogue of GABA .

It has been around for a while and is commonly used as a nootropic and to help treat anxiety, insomnia, PTSD, depression, stress, and alcoholism.

Its legal in many countries and freely available to buy over the internet.

Depending on how much you take, it feels kinda like a benzo or a glass of wine.

Although its legal in many countries, phenibut is serious stuff so be super careful. You can overdose and you can become extremely dependent very quickly. You really shouldnt take it more than a couple of times a week .

But if you use phenibut responsibly, it can be a very valuable psychological reset for insomnia.

You know how it is when youve had insomnia for more than a few days. Even if your insomnia was caused by something physical , you start to get a psychological complex about sleeping.

You start to worry, I hope I can sleep tonight I bet I cant sleep tonight I know its gonna be a bad night

Its a vicious circle and suddenly youre locked into weeks, maybe months, of nasty insomnia.

But phenibut can give you a psychological reset. Firstly, it has very real physical properties that will make you feel content, carefree, happy, and sleepy. If you take phenibut properly, when your head hits the pillow, you will fall into a deep, deep sleep and will wake up with a beautiful afterglow that carries through the next day and helps you sleep well again the next night.

My phenibut dosing regime:

Get A Really High Quality Bed

Im a fat bastard.

Years of sleeping in the same position on the same bed resulted in a massive divot right down the middle that made it all the more difficult to sleep and resulted in neck, back, and shoulder pain upon waking.

So I traded in that bed and got a much higher quality one. One of those memory foam thingies. The sort of thing that conforms to YOUR unique body type.

It was a night and day difference. I slept like a roofied baby and woke up feeling refreshed and not like some ogre had just bludgeoned me from behind.

If you want a great memory foam mattress thats on the cheaper end of the spectrum, I recommend the Zinus Memory Foam. If you can afford to splash out more, I would go for the Quatro Sleep one.

I also recommend you check out Nectar Sleep. Theyve got some crazy good deals and great reviews. Im getting one for my new apartment in a few months.

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What Should I Ask My Healthcare Provider About Insomnia

If you have insomnia, you may want to ask your healthcare provider:

  • Am I taking any medications keeping me awake?
  • What changes can I make to sleep better?
  • How does cognitive behavioral therapy improve sleep?
  • How do I find a therapist?
  • Could I have other sleep disorders like sleep apnea?

If you’re suffering from insomnia, don’t hesitate to reach out to your healthcare provider for help. They may offer tips for managing issues that interfere with your sleep. Many people with insomnia rest better after changing their diet, lifestyle and nighttime routines. Or they may also recommend medications or cognitive behavioral therapy.

Last reviewed by a Cleveland Clinic medical professional on 10/15/2020.

References

Doctors Have Some Surprising Suggestions For Anyone Who Wakes Up And Cant Fall Back Asleep The Most Common Type Of Insomnia

Early Morning Insomnia: The Cause and How to Treat It
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It is a frustratingly common scenario: You fall asleep easily at bedtime but are wide awake at 2 or 3 in the morning. Only after a half-hour or more of staring at the ceiling can you finally fall back to sleep. This middle-of-the-night insomnia happens to everyone every once in awhile. It is an appropriate, normal response to stress, doctors say.

But for a significant number of people it can become a chronic disorder. In fact, this type of insomnia is the most common, more so than having trouble falling asleep at bedtime.

About 30% of American adults have symptoms of some sort of insomnia each year, according to scientific studies. Chronic insomnia is generally defined as having difficulty sleeping at least three times a week for three months or more.

Chronic problems falling asleep at bedtime are often associated with stress and anxiety, says Michael Perlis, director of the Behavioral Sleep Medicine Program at the Perelman School of Medicine at the University of Pennsylvania. Waking up too early is often linked to depression. Either type of insomnia can be caused by a circadian rhythm disorder, where there is a mismatch between ones biological clock and normal sleep times.

The best thing to do to prevent an occasional bout of middle-of-the-night insomnia from turning into a chronic problem seems simple: Nothing, says Dr. Perlis. Dont sleep in. Dont nap. Dont go to bed early the next day and everything will turn out fine.

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Why Insomnia Happens

Insomnia can be temporaryor it can be long-term. But regardless of how long you have to deal with it for, its never fun.

At some point or another, most of us will experience a short, unpleasant bout of insomnia. Often, its the result of stress or a change in routine , or medications that mess with sleep like antidepressants, blood pressure meds, allergy meds, and corticosteroids. The good news is that usually, once you find a way to deal with the situation, your sleep pattern will get back to normal.

But other times, insomnia can become a long-term thing. Sometimes, that can happen as the result of a more serious health condition, like depression, anxiety, or sleep apnea. Other times, insomnia can stem from crappy sleep habits, like eating too many heavy snacks before bed, sleeping in an uncomfortable environment, or staying glued to your smartphone or tablet all night long.

Either way, missing out on sleep leaves you feeling exhausted, irritable, and generally unable to function during the day. And over time, it can put you at risk for health issues like obesity, high blood pressure, heart disease, and diabetes.

But no matter how long your insomnia lasts for, theres usually a way to deal with the root of the problem and start sleeping better. And fortunately, there are plenty of options to consider.

What The Experts Do

Sleeping Tips for Perimenopause

Waking up in the middle of the night is a common complaint duringperimenopause. One reason: hot flashes and night sweats. If you go to bedfeeling comfortable only to wake up drenched in sweat due to changinghormones in midlife, try arranging your bed and bedroom for quick and easytemperature adjustments. Have a fan nearby and several layers of blanketson the bed instead of one big comforter so you can take some off when youfeel warm, says Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M.

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Now Go Sleep Cure Your Insomnia Now

Youve just read a powerful program for curing insomnia. All of these suggestions work well together to tackle both the physical and psychological components of insomnia.

It was these suggestions that helped me cure the worst insomnia of my life in just a few days. These suggestions are crazily powerful. But they wont do a thing if you just read about them and dont apply them.

Now you know how to cure insomnia, you have to go and do it.

P.S. If youve tried ALL of this and you STILL cant sleep, check out this list of 10 things to do when you have insomnia.

Cognitive Behavioral Therapy For Insomnia In Older Adults

12 Effective Home Remedies For Insomnia In Adults &  Children

Studies have shown that CBT-I is highly effective for older adults and may be superior to pharmacotherapy in the long-term management of chronic insomnia. There have been at least seven published randomized controlled trials with older adults that compared CBT-I to no-treatment or placebo treatments. All showed that CBT-I was associated with significant improvements in sleep compared to control treatments. Two meta-analytic reviews have also shown that CBT-I is highly effective in the treatment of insomnia among older adults .

Cognitivebehavioral therapy of insomnia is generally a brief treatment that can be administered in group or individual format. It typically consists of several components, including sleep education, sleep restriction, stimulus control, sleep hygiene education with targeted recommendations, cognitive restructuring, and sometimes use of a worry time and/or relaxation training.

During therapy, patients are asked to keep a daily sleep diary to track their sleep. This is used to adjust their sleep schedule and enhance sleep efficiency . For older adults, a sleep efficiency > 85% is considered normal, and sleep time is extended when this goal is reached . outlines specific modifications and special considerations when using CBT-I with older patients.

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Count Sheep Backward And You’ll Fall Asleep

If your mind tends to race as soon as your head hits the pillow, put the brakes on this sleep-stealing habit by distracting yourself from rehashing the days events. One tip Breus offers his patients: Count down from 300 in multiples of three. Because this task is mathematically complicated to do in your head, he explains, it forces your brain to focus on something else besides your worries.

Cognitive Behavioral Therapy For Insomnia

CBT-i is considered a first-line treatment for insomnia because it does not carry the health risks associated with sleep medication. In most cases, CBT-i is provided by a licensed psychologist who has received training for this type of treatment. CBT-i focuses on pinpointing the anxieties people with insomnia often have about sleep, and then replacing these anxieties with healthier beliefs and attitudes. Additionally, this type of therapy may one or more of the following components:

The number of qualified behavioral sleep medicine therapists in the U.S. is fairly limited. You can locate CBT-i providers and verify their credentials through certain professional organizations, including the American Psychological Association, American Board of Sleep Medicine, Association of Behavioral and Cognitive Therapies, and Society of Behavioral Sleep Medicine.

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Do A Bedtime Yoga Flow

Even a short yoga flow can give you the calm you need to catch zzzs. This 5-minute bedtime yoga practice from Brendon Abram, author of âTeaching Trauma-Sensitive Yogaâ and founder of Get Yoga in Ontario, Canada, is “designed to release stressful energy from those places we tend to hold it the most.”

As you move through these poses, imagine you’re breathing in fresh new energy to renew and refresh tired muscles and breathing out old energy and tension with each exhale:

Reasons You Wake Up At Night And How To Stop

How to Stop Waking Up in the Middle of the Night- 6 Ways to Beat Insomnia Without Medication

Insomnia, Sleep

Insomnia is commonly thought of as the inability to fall asleep.

But if you find yourself following a regular bedtime routine, winding down, going to sleep at the same time each night, yet at 2 a.m. youre staring at the ceiling unable to fall back to sleep, youre dealing with a phenomenon known as middle insomnia.

Sometimes, this middle-of-the-night waking is healthy and normal. Research shows that we tend to sleep in chunks of two to four hours, with a period of being awake sometime during the night.

If you are awake during the night but dont find it distressing, you can use this brief window to meditate, read or listen to music. The worst thing you can do is to try and force yourself back to sleep.

If you do read, try and use candlelight or dim light. Dont expose yourself to the blue light of a phone or computer screen, which will disrupt your circadian rhythm.

But if you repeatedly startle awake in the wee hours, and are exhausted each morning, there are a few things that could be happening

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Reasons For Middle Insomnia

Waking up a couple of hours before your alarm is set to go off is like being robbed. If youre anything like me, you need your sleep, crave your sleep and want every last second of it.

Most likely, middle insomnia is happening due to a handful of reasons. And, fortunately, theres something you can do about each of them

1. Blood sugar crashes.The food choices we make each day are intimately linked to pretty much every aspect of our health, and none more than our ability to get a good nights sleep.

The typical American diet is loaded with refined carbs and sugars. Even small amounts of these eaten throughout the day can create a blood sugar nightmare that wakes you up at night.

The stress hormone cortisol also manages your blood sugar. To your body, an overly rapid change in blood sugar can feel the same as a panic attack or burst of anger, fear or frustration.

Every time your blood sugar crashes, such as after eating a big, sweet dessert, your body goes into a stress response When this happens in the middle of the night, the stress response disrupts your sleep.

A healthy, real-food diet is the answer to this problem. But for a quick fix, try eating a handful of almonds or a spoonful of almond butter or coconut oil before bed.

2. An out-of-control stress response.For many of us, its hard to unplug at the end of the day. Thoughts of tasks left undone, worries and plans for the following day wont leave us alone. Here are a few ways around that:

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