Deal with Insomnia

Hello everyone, in our 24/7 society, far too many of us see sleep as a luxury rather than a necessity.

“Insomnia is a complex condition often caused by a number of factors,” says Qanta Ahmed, MD, a sleep specialist at the Winthrop-University Hospital Sleep Disorders.30% to 40% of adults say they have occasional insomnia

1. Warm milk.

 You can put a tasty spin on your grandmother’s natural insomnia remedy by sipping warm milk before bed. Almond milk is an excellent source of calcium, which helps the brain make melatonin. Plus, warm milk may spark pleasant and relaxing memories of your mother helping you fall asleep

2. Exercise early.             

It’s no secret that exercise improves sleep and overall health. But a study published in the journal Sleep shows that the amount of exercise and time of day it is done makes a difference. Researchers found that women who exercised at a moderate intensity for at least 30 minutes each morning, 7 days a week, had less trouble sleeping than women who exercised less or later in the day. Morning exercise seems to affect body rhythms that affect sleep quality.

3. Before-bed bites

‘ Have a slice of turkey or chicken, or a banana before heading to bed. These foods contain tryptophan, an amino acid that’s used to make serotonin. And serotonin is a brain chemical that helps you sleep. Carbohydrates help trytophan enter the brain.  ‘ Avoid big meals late in the evening. You need three to four hours to digest a big meal. Spicy or sugary food, even at suppertime, is usually a bad idea. Spices can irritate your stomach, and when it tosses and turns, so will you. Having a lot of sugary food’ especially chocolate, which contains caffeine’ can make you feel jumpy.

4. Pillow tricks

Once you get into bed, imagine your feet becoming heavy and numb. Feel them sinking into the mattress. Then do the same with your calves, and slowly work your way up your body, letting it all grow heavy and relaxed. The idea is to let yourself go, in gradual phases.

If you’re still awake after this progressive relaxation exercise, count sheep. The point is to occupy your mind with boring repetition, and, not to cast aspersions on sheep, there’s nothing more boring or repetitive than counting a herd of them. Any repetitive counting activity will lull you.

5. More “don’ts” for better dozing

‘ Avoid exercising within four hours of bedtime’ it’s too stimulating. Instead, exercise in the morning or after work. An exception is yoga. A number of yoga postures are designed to calm your body and prepare you for sleep.

‘ Avoid caffeinated beverages, particularly within four hours of bedtime. Though people have varying ranges of sensitivity to caffeine, the stimulating effects can be long-lasting.

‘ Also avoid alcohol in the evenings. While a glass of sherry might help you fall asleep a bit faster than usual, the effects soon wear off, and you’re more likely to wake up during the night.

‘ If you smoke within four hours of your bedtime, look no further for the cause of your insomnia. Nicotine stimulates the central nervous system, interfering with your ability to fall asleep and stay that way.