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How To Prevent Insomnia

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The Four Key Elements To Cultivating Relaxation

How to Prevent Insomnia | Insomnia

For thousands of years, relaxation has been a central focus of spiritual and cultural practices, enabling a sense of calm and connection with oneself and the surrounding world.

Only in recent decades, though, have meditative practices for relaxation become a focus of scientific research, which has come to identify four key elements for fostering the relaxation response.

  • A quiet environment. Quiet does not have to mean completely silent. Calming sounds or music can be beneficial. Loud, abrasive sounds or noises should be avoided.
  • A focus of attention. A word, phrase, mantra, breathing pattern, or mental image can all be used to draw your attention and reduce thinking about external concerns.
  • A passive attitude. Accepting that its normal for your mind to wander allows you to remain at-ease and draw your focus back to the object of your attention.
  • A comfortable position. Finding a cozy place to relax is critical. Naturally, when relaxing to fall asleep, the recommended position is lying in bed.
  • All of the following methods are ways of achieving these core elements so that you can calmly fall asleep. Keeping these basics in mind empowers you to adjust these methods to suit your preferences.

    Treating Insomnia: Behavioral Therapy

    If good sleep hygiene doesn’t solve your sleeping problems, behavioral therapy may. Here is a quick summary of some techniques:

    Relaxation training. Learn deep breathing, progressive muscular relaxation, or meditation. Relaxing your mind at bedtime will help you drift off to sleep.

    Stimulus control therapy. Go to bed only when you are sleepy. Don’t read, watch TV, snack, or listen to music in bed. Get up at the same time every day, no matter how little you’ve slept. Avoid daytime napping.

    Sleep restriction therapy. Reduce your time in bed to the estimated total time you actually sleep in an average night by going to bed later, but don’t go below five hours. Make the change by getting into bed later, not getting up earlier. Get up at the same time every day. Maintain the same bedtime every night for a week, and then move it 15 minutes earlier every week until you get a satisfying, refreshing amount of sleep. Then maintain the same schedule every day.

    Cognitive therapy. Learn to replace negative thoughts about sleep with positive thoughts .

    Make Sleep A Priority

    Chronic insufficient sleep often occurs when people choose to sacrifice sleep in favor of work, leisure, or other obligations. To counteract this, its critical to take steps to make sleep a priority:

    • Have a consistent sleep schedule: You should strive to go to bed and wake up at the same times every day. In planning those times, make sure to budget time to get enough sleep. Once youve settled on your schedule, follow it closely, even on weekends. Stability in your sleep routine helps avoid fluctuations in your nightly sleep.
    • Set boundaries in your work and social life: Its easy for the demands of your personal or professional life to chip away at your dedicated time for sleep, so its helpful to set boundaries so that you preserve the full time you need for rest each night.
    • Have a bedtime routine: Get yourself ready each night with the same steps such as quietly reading or stretching, putting on pajamas, and brushing your teeth. A steady bedtime routine can put you in the right frame of mind to sleep well each night.

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    How Anxiety Can Affect Sleep

    Lack of sleep can lead to increased chances of anxiety, but anxiety can also cause a lack of sleep. Unfortunately, the two can intertwine quite a bit, causing one to exacerbate the other.

    Anxiety can have a negative effect on your bodys ability to fall asleep as your brain is in fight or flight mode, thinking of all potential outcomes for whatever is causing the anxiety. Furthermore, anticipatory anxiety and specific anxiety about sleep can lead to sleep disturbance and insomnia, which then creates a feedback loop that can make both conditions worsen. Insomnia can also make you more irritable and more worried, as your brain is not getting all the sleep it needs in order to function at normal levels.

    However, its not uncommon to experience anxiety related to sleep. As Winnie Yu, a writer for WebMD noted in her article Scared to Sleep,;sleep anxiety is a form of performance anxiety. Many people may stress about not getting enough sleep to function, but the stress alone of trying to sleep can cause people to sit awake for hours. Additionally, other fears such as recurring nightmares, fear of sleep apnea , and more can all lead to disturbed sleep.

    Do Natural Sleep Aids Have Side Effects

    How to prevent insomnia naturally  28 tips & advice

    Some natural sleep aids can have side effects. For example, certain herbs or dietary supplements may cause allergic reactions in some people. Melatonin may cause headaches, dizziness, nausea, and excessive sleepiness . Drug interactions can also occur, which is why it’s important to check with your doctor before taking any new supplements.

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    Whats Causing Your Insomnia

    • Are you under a lot of stress?
    • Are you depressed? Do you feel emotionally flat or hopeless?
    • Do you struggle with chronic feelings of anxiety or worry?
    • Have you recently gone through a traumatic experience?
    • Are you taking any medications that might be affecting your sleep?
    • Do you have any health problems that may be interfering with sleep?
    • Is your bedroom quiet and comfortable?
    • Do you try to go to bed and get up around the same time every day?

    Over The Counter Sleep Aids

    You can buy herbal remedies over the counter that are promoted to help people sleep. These include kava, valerian, passionflower, hops, sour date, mimosa, lavender, California poppy and chamomile.

    There is little scientific evidence about whether these remedies work, or the consequences of taking them for a long time.

    It is important to talk to your doctor before you take a sleeping aid, as it may interact with your other medications. Make sure you follow the instructions on the label carefully and do not take them for a long period of time. You should avoid alcohol when you are taking over the counter sleeping aids.

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    Take A Breather To Feel Alert

    Deep breathing raises blood oxygen levels in the body. This slows your heart rate, lowers blood pressure, and improves circulation, ultimately aiding mental performance and energy.

    The idea of deep-breathing exercises is to inhale to the abdomen, not the chest. You can do them at your desk. Sitting up straight, try this exercise up to 10 times:

    • With one hand on your belly just below your ribs and the other on your chest, inhale deeply through your nose and let your belly push your hand out. Your chest should not move.
    • Breathe out through lips pursed as if you were whistling. You can use the hand on your belly to help push air out.

    Another technique, called stimulating breath, is used in yoga for a quick energy boost and increased alertness: Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Make your in-and-out breaths short — do about three of each cycle in a second. Then breathe normally. You can do this for up to 15 seconds the first time and then add on five seconds each time after until you reach a minute.

    Sleep Problems Go Away On Their Own

    Insomnia: how to prevent your PC from sleeping mode

    Myth. Until you know what’s causing your insomnia — whether it’s stress, medication, illness, or another issue — don’t expect it to disappear on its own. If you’ve had problems getting to sleep or staying asleep, or if youâre consistently tired after a nightâs sleep, you may have a sleep disorder, and it’s time to talk to your doctor about treatment.

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    How To Minimize Anxiety And Maximize Sleep

    To get to sleep more easily, you can try changing some of your pre-sleep habits to decrease your mental and physical stress levels. Habit-changing takes time and persistence, but if you stick to these changes, you will find yourself adapting and feeling less anxious overall in no time.

    Avoiding the anxiety that keeps you from getting the sleep you need can be difficult, but following the above all-natural and healthy techniques may be all that you require taking back control over your sleep schedule.

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    Avoid Tobacco For Better Sleep

    Nicotine has an effect on neurotransmitters, brain chemicals that influence mood and sleep. Nicotine is a stimulant and can make it hard to fall asleep and stay asleep. Studies have proven that nicotine increases insomnia, daytime sleepiness, and sleep problems. Nicotine use suppresses restorative REM sleep. Smoking increases sleep-related respiratory problems. See your doctor if you’d like to quit smoking. There are medications and nicotine-replacement products that can help you wean off slowly and quit. Don’t be discouraged if you fall off the wagon. Many people try to quit a few times before they finally kick the nicotine habit for good. Many people are concerned about weight gain when they quit. Your doctor can advise you about diet and exercise strategies to combat that.

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    Use Pillows To Ease Low Back Pain

    People who suffer from low back pain often have trouble sleeping. In one study, people who had acute or chronic low back pain reported equal problems with sleep quality. The level of pain was not associated with rest disturbance. If you’re plagued with back pain, try sleeping on your side to reduce pressure on your lower back. Place a pillow between your knees to make sure your hips are in alignment to further reduce low back strain. Make sure your mattress is supportive enough and that it doesn’t aggravate your back pain. When getting into and out of bed, swing both legs together and avoid bending at the waist to protect your back.

    You’ll Learn To Need Less Sleep

    Know about Insomnia and How to Prevent it

    Myth. Believing this myth can lead to serious consequences. Everyone is born with a set sleep need. Most adults need 7-8 hours. You can learn to get by on less sleep, but you can’t train your body to need less sleep. If you’re sleep deprived, it’s harder to pay attention or remember things. Being chronically tired can have serious consequences, including poor work performance, an increased risk of accidents, and even poor health.

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    Question 5 Of : What At

  • 1Create a regular, consistent sleep schedule for yourself. Try to get to bed and wake up around the same time each day, getting around 7-9 hours of sleep each night. Also, put away all your electronics at least 30 minutes before heading to bed, so you have plenty of time to unwind and relax.XTrustworthy SourceCleveland ClinicEducational website from one of the world’s leading hospitalsGo to source
  • Deep breathing and progressive muscle relaxation are some great ways to chill out before bed.XResearch source
  • A good routine can prevent unwanted sleep disruptions, which may lead to sleep talking.
  • 2Transform your room into a cozy sleep sanctuary. Changing up your bedroom wont directly stop your sleep talking, but it will improve your sleep quality overall. Experts suggest keeping your bedroom nice and dark, and setting the temperature somewhere between 60 and 67;°F .XTrustworthy SourceCleveland ClinicEducational website from one of the world’s leading hospitalsGo to source
  • If you can sleep comfortably without any disruptions, you might not sleep talk as much.
  • Keep your room as quiet as possible, too. If theres a lot of noise outside your room, close your doors and windows. You can also drown out sounds with a fan or white noise machine.
  • Dont do any intense exercise within 1-2 hours of going to bed, since working out can initially cause a burst of energy that might keep you awake. Try to get it done earlier in the day.
  • Question 3 Of : Do A Lot Of People Sleep Talk

  • 1Yes, many people do. According to researchers, as many as 2 in 3 people may sleep talk at some point in their life, and 17% of people sleep talk more frequently. Children tend to sleep talk the most, but adults can do it as well.XResearch source
  • Other experts believe that only 5% of all adults sleep talk in their lifetime. Still, thats more people than you might originally think!XResearch source
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    Behavioural And Cognitive Therapies

    If you have severe persistent poor sleep, your doctor may refer you to a psychologist or other health professional for psychological treatments. These are various therapies which help re-train your brain and the way you feel, think or behave. Research studies have found that there is a good chance that behavioural and cognitive therapies will improve sleep in adults with insomnia. Increasingly, research has also shown that some of these therapies can be delivered digitally .

    There are various types of therapy and they include the following:

    Stimulus-control therapy. This helps you to re-associate the bed and bedroom with sleep and to re-establish a consistent sleep/wake pattern.

    Sleep restriction therapy. Very briefly, the principle of this treatment is that you limit the time that you spend in bed at night. As things improve, the time in bed is then lengthened. An example of the way that this may be done in practice is as follows:

    Relaxation training. This teaches you ways of reducing tension. For example, this may include the progressive muscle relaxation technique as described earlier, plus various other techniques described earlier.

    Paradoxical intention. This involves staying passively awake, avoiding any intention to fall asleep. It is used for people who have trouble getting to sleep .

    Cognitive therapy. Cognitive therapy is often used in combination with a behavioural intervention ; this is then called cognitive behavioural therapy .

    What Are The Consequences Of Sleep Deprivation

    How To Stop Insomnia

    The effects of sleep deprivation and sleep deficiency can be serious and far-reaching.

    Acute sleep deprivation raises the risk of unintentional errors and accidents. Drowsy driving, which involves slowed reaction time and the risk of microsleeps, can be life-threatening. People who are sleep deprived are more likely to struggle in school and work settings or to experience mood changes that may affect personal relationships.

    Chronic sleep deprivation can contribute to a wide range of health problems. Sleep plays a fundamental role in the effective functioning of nearly all systems of the body, so a persistent lack of sleep creates significant risks to physical and mental health:

    Given these diverse and important impacts of sleep deprivation, it comes as no surprise that studies have found insufficient sleep to be tied with a greater overall risk of death as well as a lower quality of life.

    On a society-wide level, the impacts of sleep deprivation are enormous. The CDC estimates that as many as 6,000 deaths each year are caused by drowsy driving, and sleep deprivation has been calculated to incur hundreds of billions in added healthcare costs as well as over $400B in productivity losses per year in the United States alone.

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    How To Use ‘scheduled Worry Time’

    For example, if you have a major project due at work in two;weeks, this may cause you to have increased stress. It may seem insurmountable. There is no way you can get it all done. You dont even know where to begin. This stress can be incapacitating.

    Rather than being overwhelmed, break it down into manageable chunksand then get to work. Make these items components of the action plan: review the files, speak with your coworker, schedule a meeting, draft the proposal, and finalize the presentation.

    As you accomplish the tasks day by day, you cross them off. Eventually, the stressor itself can be removed from the list.

    There may be some items on the list that have no obvious resolution. This may cause additional anxiety and zap your energy throughout the day. Tell yourself that you have to let it go. Come back to it tomorrow.

    Perhaps things will change and by then you will have a plan that will help you to move forward. In the meanwhile, focus your efforts on the things that you can change.;

    If thoughts related to the stress present themselves at night, you respond by simply telling yourself, I dont need to think about this right now. I will think about it tomorrow during my scheduled worry time. I can address it then. This can shut down the stream of thoughts and allow you to get to sleep.

    Causes Of Racing Thoughts And Insomnia

    Insomnia can occur in anyone, given the right circumstances. Particularly during periods of stress or anxiety, difficulty falling;or;staying asleep may manifest.

    Sleep occurs best when stressors and preoccupations do not flood our thoughts. These worries are activating and make it hard to get to sleep. This may seem like something that is beyond your control, but its not.

    Racing thoughts can manifest in a variety of ways. Some people describe it as a movie that plays in their mind at night, images quickly flash past in their consciousness while they lie awake with their eyes closed.

    Sometimes it is experienced as part of;rumination. To understand rumination, imagine a cow that slowly and persistently chews on its cudfood is regurgitated from its stomach to be re-chewed and swallowed. When its not properly taken care of, it comes up again.

    Similarly, sources of stress or anxiety may come to your mind to be revisited, rehashed, and processed again. Perhaps theres no evident solution, and after being suppressed temporarily, it comes back to the forefront of your thoughts, especially during quiet times at night.

    Although;racing thoughts may be thought to occur only among people with anxiety disorders, this isnt necessarily the case. Again, given the right situation, stress may contribute to its occurrence even among those who do not identify themselves as feeling anxious or even;worried.

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