Monday, August 15, 2022
HomeInsomniaHow To Stop Insomnia

How To Stop Insomnia

- Advertisment -

Why Good Sleep Is Key To Recovery

How to Prevent Insomnia | Insomnia

As difficult as it may be, establishing good sleep habits early in your recovery can increase your chances of avoiding a relapse. You will hear this advice from former addicts, recovering alcoholics, and, most likely, your doctors and counselors as well.

A study of cocaine-addicted rats showed that sleep abnormalities increased the chances of relapse. Those animals that slept longer, with fewer interruptions, were less likely to exhibit cravings for cocaine. While findings from animal studies often don’t correspond with results in humans, the researchers speculate that the same association supports sleep-based therapies for people with cocaine addiction.

This is a reasonable hypothesis because sleep is one of the keys to a healthy body. That is, after all, one of the goals for overcoming addiction. While it may seem impossible at the moment, whatever you can do to improve your sleep can help in your long-term recovery.

General Tips For Sleeping Better

The following are commonly advised to help promote sleep in people with sleep difficulties, and may be all that is necessary:

  • Reduce caffeine – do not have any food, medicines, or drinks that contain caffeine or other stimulants for six hours before bedtime . Some people have found that cutting out caffeine completely through the day has helped.
  • Do not smoke within six hours before bedtime.
  • Do not drink alcohol within six hours before bedtime.
  • Do not have a heavy meal just before bedtime .
  • Do not do any strenuous exercise within four hours of bedtime .
  • Body rhythms – try to get into a routine of wakefulness during the day and sleepiness at night. The body becomes used to rhythms or routines. If you keep to a pattern, you are more likely to sleep well. Therefore:
  • No matter how tired you are, do not sleep or nap during the day.
  • It is best to go to bed only when sleepy-tired in the late evening.
  • Switch the light out as soon as you get into bed.
  • Always get up at the same time each day, seven days a week, however short the time asleep. Use an alarm to help with this. Resist the temptation to lie in – even after a poor night’s sleep. Do not use weekends to catch up on sleep, as this may upset the natural body rhythm that you have got used to in the week.
  • The bedroom should be a quiet, relaxing place to sleep:
  • It should not be too hot, cold, or noisy.
  • Earplugs and eye shades may be useful if you are sleeping with a snoring or wakeful partner.
  • Go to bed when sleepy-tired.
  • Keep Sleep In Perspective

    People who suffer from insomnia are normally frustrated or annoyed by it. Paradoxically, this emotional state contributes to keeping them awake, starting a vicious cycle. It helps to stop expecting a set amount of sleep every night. Having less sleep than youd like doesnt cause any harm. Allow yourself to fall short of the ideal without getting anxious about it.

    Recommended Reading: How Long Do Bettas Sleep

    Insomnia: Restoring Restful Sleep

    Nearly everyone has spent at least one night lying in bed wishing for sleep. But for many men, it’s a nightly struggle. A lucky few get relief from counting sheep, watching late-night movies, or sipping warm milk but most people with insomnia need more assistance. Fortunately, lifestyle changes and behavioral treatment can help many sufferers, and medication is available for those who need it.

    What Should I Ask My Healthcare Provider About Insomnia

    How To Treat 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

    Recommended Reading: Garmin Vivo Sleep Tracking

    How To Get Some Zzzzs

  • Even if youve had a rough night, dont nap or sleep in. Go to bed and get up at the same time every day. This will help build your bodys sleep drive, or need for sleep. Its a big part of getting back on a good sleep cycle.
  • As soon as you get up, turn on lights or open the shades to let sunshine in. This helps to set your circadian rhythm. Thats your internal clock that tells you when its time to feel energized or drowsy.
  • Get some exercise. Even 15 minutes of daily physical activity improves alertness during the day and sleep quality at night. When should you work out? Late afternoon or early evening is ideal if you can work it in, but in the end, exercise at a time that works best for you.
  • Avoid caffeine starting about six hours before your bedtime. Studies have shown it can keep you awake or affect your sleep quality.
  • Turn off the electronics laptops, tablets and phones emit blue light that can keep you awake, and theyre a distraction from sleep.
  • Sleep in a cave. The bedroom should be cool, dark and quiet.
  • Considering The Causes Of Insomnia

    Insomnia is defined as difficulty falling or staying asleep or sleep that is not refreshing in the absence of another sleep disorder like sleep apnea. Our understanding of the cause of the condition relies on three factors: predisposition, provocation, and perpetuation. Considering each of these factors, in turn, can be helpful to determine if insomnia will resolve.

    Everyone has the potential to develop the difficulty sleeping that characterizes insomnia. This is referred to as a predisposition or threshold. For some people, the threshold is high and they rarely experience insomnia. For others, unfortunately, a lowered threshold may easily tip a person into trouble sleeping with even minor provocation.

    Provoking factors are diverse and variable. Consider what has previously caused you to have trouble sleeping: an uncomfortable bed, a warm room, a noisy street, a crying baby, stress, and the list goes on. Although the triggers are familiar, something that leads to insomnia for you may have little effect on your spouse, and vice versa. Typically when the cause is removed, insomnia abates. However, it can also become perpetuated by changes you make and become chronic insomnia.

    Recommended Reading: Does The Garmin Vivofit 4 Track Sleep

    What To Do When You Cant Sleep

      If youre one of the millions of Americans who struggle with insomnia, you may find your mind racing and your body tossing and turning when you just want to be asleep.

      With the right approach, you can reliably fall asleep within a matter of minutes. One of the keys to smoothly falling asleep is relaxation. Research shows that the relaxation response is a physiological process that positively affects both the mind and body.

      , the relaxation response can enable you to peacefully drift off to sleep. Our step-by-step guides offer proven relaxation methods that may help with insomnia and other sleep problems.

      Experts emphasize that it can take time to master these techniques, but the practice pays off. Even better, these methods are customizable, so you can adjust them over time to make them work for you.

      Cognitive Behavioral Therapy For Insomnia

      How to Treat Insomnia Without Medication (5 HUGE MISTAKES Youre Probably Making!)

      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.

      Recommended Reading: Can Insomnia Cause Chest Pain

      When To See Your Gp

      Make an appointment to see your GP if you’re finding it difficult to get to sleep or stay asleep and it’s affecting your daily life particularly if it has been a problem for a month or more and the above measures have not helped.

      Your GP may ask you about your sleeping routines, your daily alcohol and caffeine consumption, and your general lifestyle habits, such as diet and exercise.

      They will also check your medical history for any illness or medication that may be contributing to your insomnia.

      Your GP may suggest keeping a sleep diary for a couple of weeks to help them gain a better understanding of your sleep patterns.

      Each day, make a note of things such as the time you went to bed and woke up, how long it took you to fall asleep, and the number of times you woke up during the night.

      Keep Your Neck In A Neutral Position

      Neck pain is a common reason many people have trouble falling asleep. Maintaining proper posture can reduce the probability of neck pain and help you get better sleep. Make sure your neck is in a “neutral” position. That means your nose should line up with the center of your body. Get a pillow that is the right height to keep your neck in a neutral position. Too high and your neck will be bent too far forward. Too low and your neck will be bent too far backward. A feather or memory foam pillow that molds to the shape of your head and neck are good options. Try to avoid sleeping on your stomach. Your head is turned to the side in this position and twists your neck which may cause pain and put pressure on nerves.

      Recommended Reading: Does The Garmin Vivofit 4 Track Sleep

      How To Stop Insomnia Once And For All

      By | Submitted On September 09, 2008

      You can stop insomnia once and for all using the power of your mind. Your anti-sleep pattern can be broken once you quit focusing on your sleeplessness. This is difficult to do unless you have support and that support rests in your own mind.

      Sleeplessness

      This scenario is probably very familiar. You go to bed feeling exhausted from the events of the day but you lie awake, looking at the ceiling as thought after thought pummels through your consciousness. It is as if the thoughts are tapping against your brain, making it impossible to fall asleep.

      Time begins to slip by and you start watching the clock in intervals as the thinking pattern continues. You begin to feel panic because it is getting later and later and you are not going to get enough sleep. You can’t stop insomnia because your mind won’t let you.

      Hours pass by and your heart begins to beat faster at the thought of being fatigued and disoriented the next day. You are creeping closer to three in the morning and you have to be awake and alert at six.

      You can’t settle your mind enough to fall asleep and you become very aware that you are an insomniac. Then you start to question yourself. Maybe you did drift off for a few moments. There is no way that you would let yourself toss and turn in bed for five or six hours without getting a wink of sleep.

      Insomniac Thinking Processes

      Stop Insomnia with Hypnosis

      When To See A Doctor Or Sleep Specialist For Your Insomnia

      Insomnia Natural Treatment

      If your insomnia is chronic or recurring and is preventing you from feeling rested and healthy, tell your doctor.

      Seeing your physician or getting a referral to a sleep specialist can help you to determine if your insomnia has an underlying physical or psychological cause like sleep apnea, restless leg syndrome, depression, or some other health condition.

      If your insomnia has no clear physical cause, a referral to a psychotherapist may be able to help with understanding and managing depression or anxiety. A therapist can also teach you cognitive behavioral therapy techniques to combat racing thoughts and worries that might be keeping you up at night.

      Treating your insomnia is possible with the right help. The first step is to see a professional so you can better understand whats causing it.

      Further Reading

      Read Also: Sleeping In Recliner Acid Reflux

      Staying Awake Throughout The Day

    • 1Exercise. If you’re feeling sleepy, some brief exercise can help wake you up. Physical activity increases blood flow to all parts of the body, resulting in you feeling more energized overall.XResearch source Studies show that you are more productive after exercise.
    • If you have time to hit the gym mid-afternoon, do so. You may have to slow down on your regular workout routine due to energy deprivation, but any amount of physical activity can help you recharge for the remainder of the day.XResearch source
    • If you’re stuck at work, try taking a short walk during your lunch break or doing some light stretches at your cubicle.XResearch source
    • Strive to get at least 30 minutes of exercise in mid-afternoon for the best results and the most energy.XResearch source
    • 2Try caffeine. A cup of coffee in the morning or mid-afternoon is a go-to for many for a reasons. Caffeine is a powerful stimulant that can wake you up and help you stay alert throughout the day.XExpert Source
    • Can You Stay Awake After No Sleep The Night Before

      Technically, yes. It is possible to stay awake after pulling an all-nighter.

      Your brain should increase activity in certain areas to help make up for your lack of sleep. Though you should avoid multitasking as you may still suffer from a lack of focus.

      Exercise, energy-boosting foods, caffeine, or a quick nap could help keep you going. Your body may also naturally adjust your level of sleepiness to keep your circadian rhythm on track. You may feel most tired in the early morning before this adjustment period takes place.

      Be aware of a decrease in memory capacity and never drive a vehicle or operate dangerous machinery while sleep-deprived.

      Read Also: Which Of The Following Statements About Sleep Deprivation Is False

      Consider These Natural Remedies For Insomnia

      We’ve all been there. You go to bed right on time, knowing the alarm will jar you awake eight hours later. You’ve got a big presentation in the morning. Or your grad school interview is the next day. Or you just know the baby will be waking you soon. So it’s critical that you fall asleepnow.

      But the clock tick-tick-ticks by and your brain is buzzing. Times passes. Then more time passes. You try not to look at the clock, but you can’t take the suspense, and when you finally do look, it’s been two hours, and you’re still wide awake. Now panic sets in. What if you can’t sleep at all? What if you’ll have to get through the whole next day on zero sleep? Freaking out only makes it worse.

      So you count sheep. You read a book for a while. Nothing helps. So what do you do?

      Here are some natural tips to help you snooze peacefully through the night.

      Lifestyle Modifications

      • Eat foods high in tryptophan before bedtime, such as lean turkey.
      • Eat foods high in magnesium, such as halibut, almonds, cashews, and spinach.
      • Eat foods high in Vitamin B complex, such as leafy green vegetables, nuts, and legumes.

      Supplements

      Here’s to a good healthy snooze!

      What about you? What natural insomnia remedies work for you?

      Lissa Rankin, M.D. is the founder of OwningPink.com, a motivational speaker, and author of What’s Up Down There? Questions You’d Only Ask Your Gynecologist If She Was Your Best Friend and Encaustic Art: The Complete Guide To Creating Fine Art With Wax.

      What Will This Summary Tell Me

      HOW TO CURE INSOMNIA IN 10 MINUTES

      This summary will answer these questions:

      • What is insomnia disorder?
      • How is insomnia disorder diagnosed?
      • How is insomnia disorder treated?
      • What have researchers found about cognitive behavioral therapy and medicines for insomnia?
      • What are possible side effects of medicines for insomnia disorder?
    • What should I think about when deciding on treatment for my insomnia disorder?
    • Note

      You May Like: Do Formula Fed Babies Sleep Better

      Tips And Techniques To Cure Insomnia

      Insomnia is the medical term for the inability to fall asleep or to stay asleep not just for one night but from several days to months. Nearly 35 out of every 100 people suffer from insomnia.

      A few steps can work fast to cure insomnia. However, this depends on what is causing your insomnia. Thus, it is prudent to consult your doctor for proper management of insomnia based on any underlying conditions you may have. Here are some ways that you can try at home and see if it works for you.

    • Wake up and go to bed at the same time. Once your body gets adjusted to a ritual of waking and sleeping at the same time daily, you will feel sleepy at the same time daily. You must follow it on holidays and weekends as well for the best results.
    • Be physically active. Staying physically active through regular exercises is one of the best ways to fall asleep and get regular sleep. Exercising shortly before going to bed, however, may make falling asleep difficult.
    • Dont have stimulants at night. Many people have the habit of taking caffeine-containing drinks, such as coffee, a few hours close to bedtime to keep them alert/awake for a few hours. As the effect of caffeine lasts for several hours, this habit can make it hard for you to fall asleep if you take it within 3-4 hours before going to sleep.
    • Do not take frequent naps. It is okay to take a single short nap in the afternoon. Taking frequent naps disrupts the normal sleeping pattern.
    • Here are the steps to fall asleep fast the military way:
    • RELATED ARTICLES
      - Advertisment -

      Most Popular

      What Does Insomnia Cause

      - Advertisment -