Insomnia: 6 Things To Do If You Have Sleep Disorders: Rest and sleep are essential for the proper functioning of mind and body. But what do we do when the body declines to rest? The mind is still on and does not want to go to sleep. Don’t be worried about those sleepless nights, there are solutions to recover sweet dreams and person sleeping.
Many advise visiting a psychiatrist and getting pharmacological solutions. The problem with this suggestion, as with all drugs, is that there is a risk of developing tolerance and dependence. This means that an extended dose is needed and we need more and more over the time
That is why it’s suggested to try with a strategy that regulates more naturally this vital function of the organism.
1) Regulate the sleep rhythm
tired but can’t sleep? The biological system of our body works on a rhythm that adjusts to the exposure of the sunlight and the shades of the night. This rhythm is called the circadian rhythm and it is a cycle that controls the wake and the dream.
What does this mean? That the body has to be familiar with the continuous rhythm of sleep. A person who gets up at 11 in the morning and goes to bed at 3 in the morning has to be conscious that his internal clock is unconfigured. The best solution for sleeping at night is getting up early in the morning.
While this may require a prominent initial effort through the first week, once the body becomes habituate, the body self-regulates and wakefulness appears naturally in the morning and sleep at night.
2) Physical exercise
Nothing makes you sleep better than being physically exhausted. I spent two months working in the field and although I did not tire mentally, the physical fatigue was of a level to which I was not accustomed. Do you have trouble sleeping? It only takes between 20 and 40 minutes of physical exercise before going to sleep. Sometimes the body simply needs to exhaust energy.
This may mean taking a new habit, but physical exercise brings great benefits. It is scientifically shown that exercise causes the body to release a dose of endorphins in the brain that creates a pleasant feeling of well-being similar to that offered by some drugs. This is not only healthy, it produces an instant change of mood. Physical exercise is one of the most satisfying activities that can be for those who get used to it.
3) Read a good book
Another healthy habit to acquire is reading. Watching a movie or series before bedtime can excite you instead of relaxing which makes it harder to fall asleep. Reading is a quiet practice known for its relaxing sleep-inducing effects. Not to mention of course the intellectual and imaginative enrichment it produces in the mind when you close your eyes.
4) Control breathing
One practice that serves to fall asleep is to control the breath. Sometimes the body is very nervous, stressed or excited to achieve sleep, and regulating breathing is an efficient method to soothe the body. By breathing deeper and slower, the blood rate is reduced and the body relaxes, becomes less anxious. Meditation has to do with this as well. Putting aside the anxieties of the day and concentrating on breathing is a more effective sleeping exercise than counting little sheep.
5) Never Do Your Works In Bed
It is necessary to use the bed only for sleeping and having sex. When you use it to eat, watch TV, use the computer or anything different, your body gets used to seeing the bed as a place to perform activities that require you to be awake and alert.
6) Music Therapy
Some music can help you sleep better, explains Dr. Gail Mornhinweg of the University of Louisville. “All you have to do is listen to music for at least 30 minutes before going to sleep, just focus on the sound and relax, then you go straight to bed, it sounds simple, but it’s effective,” he says. But remember the music must be soft and relaxing.
Whatever approach you choose to take, it is always more advisable to execute these rather than to resort to pharmacology. Regulating your sleep rhythm is one of the fundamental pillars of living a better life.