Help Me Sleep
Help me SLEEP! This may be a statement that many people are thinking who have trouble falling asleep. Sleep is a natural part of life, yet in today's hectic world, millions and millions of people have some form of sleep deprivation. Research has shown that a lack of sleep can wreak havoc on your health contributing to depression, cardiovascular problems, and a host of other health conditions.
Other symptoms that sleep deprivation can cause are fatigue, lack of concentration, and irritability. There are so many other symptoms related that there are to many to name. If you are suffering from lack of sleep you are not alone. There could beother medical contributing factors to lack of sleep, so it is important to see a professional doctor if your sleep deprivation persists.
A few ways that may help you get to sleep
Get rid of coffee & caffeinated beverage. Sorry, I know that comes as a blow to you coffee lovers. Caffeine is one of the enemies of sleep. Caffeine is a stimulant that can contribute to your lack of sleep and can even cause jitteriness. Don't stop suddenly. Take a gradual approach to kick the caffeine habit. Wean yourself by cutting how many cups you have day by day until you get to a point where you don't need it anymore!
Exercise. Yes! Exercise can help you with sleep, just try to exercise in the morning each day for at least 15-20 minutes. If you exercise at all, don't do it before bedtime. Exercise helps increase your circulation and helps the process of eliminating and processing adrenaline. It doesn't have to be strenuous exercise. You can take brisk walks, jog, or jump rope.
Take a Break. With the hectic workload and stress load of today's society, there isn't any wonder why people have problems sleeping. Being stressed can play a major factor in sleep problems. Try to make a pattern to stop what you are doing at times doing the day and give yourself time to think, reflect, and pay attention to your surroundings. Try 2 15-20 minute breaks for "me time". You might amazed at what you notice that you didn't notice before.
Try light yoga. Yoga helps you focus and pay attention to yourself. Research has shown that yoga produces a calming effect to your nervous system. Stretching is good for the body. Yoga is thought to create a mind/body connection.
Develop a sleeping pattern. Try to go to sleep at the same time every night. Developing a pattern can train your mind to get used to getting sleepy at a certain time. Eventually you may get to a point in which you get sleepy at the same time every night. Try not to take naps during the day.
Sleep in the dark. Light from a television or from a computer screen can interrupt circadian rhythm. Try to sleep in silence and if you need something try calming music.
Melatonin. Melatonin is produced in our brains. At night, it is at higher levels and during the day at lower levels. A melatonin supplement 1mg to 2mg can help relax your way into sleep. (Be sure to talk to your doctor before trying any supplements. If you take any prescription drugs, be sure there are no dangerous drug interactions.
This is just a short list of things you can try to help you get to sleep. Havng trouble sleeping is bothersome, but the best advice is to do something!