Get a Good Night's Rest and Avoid Sleeplessness
Create a Consistent Schedule and Fall to Sleep Naturally
May 13, 2009
The report goes on to note that 60% of adults in the United States suffer through sleeplessness a few nights or more a week. It is not only adults who experience sleeplessness. One or more nights a week 69% of children also struggle to remain asleep. When one considers that there are over 70 different types of sleep disorders including sleep apnea, narcolepsy, loud snoring and restless leg syndrome, it is not surprising that with the stresses and challenges facing the average adult, millions of Americans wrestle to fall and remain asleep.
The American Psychological Association (APA) states that not getting enough sleep at night can cause irritability, mood swings, the inability to focus, drowsiness or apathy. Stress is the leading cause of sleeplessness. However, cardiovascular, neurological, immune and metabolic health problems can also contribute to one’s inability to fall or remain asleep at night.
It can be frustrating to lay awake at night staring up at the ceiling, eager to go to sleep but unable to do so. Even more, it can be tempting to treat these symptoms by drinking caffeine, napping throughout the day, avoiding company because one feels emotionally flat or taking uppers. Yet, these forms of self-treatment can cause additional challenges rather than help one to feel awake and rested during the day while at work or school.
APA reports that most people need eight hours of sleep each night. However, some people may thrive on a little as six hours of sleep a night. For people who struggle to get enough rest at night, the following lifestyle changes can help.
Drink Water to Quench One’s Thirst and Avoid Sleeplessness
Especially late at night just before retiring to bed, if thirst strikes, drink only water to quench the thirst. Stay away from drinking caffeinated beverages or alcohol. Limit the amount of water intake to one to two glasses. This will keep one from waking in the middle of the night to empty one’s bladder. It is also important that one avoid eating heavy or spicy foods prior to retiring for the night. Ingredients in the food might disagree with one’s system and cause sleeplessness.
Stick with a Regular Schedule and Relax into Sleep
Wake at or near the same time each morning. Be mindful of stress that one experiences throughout the day. Avoid giving into the trap of working long hours and bringing projects home to work on until the wee hours of the morning. Remember that regularly working late at night can send one to bed tense which can lead to stress and sleeplessness. Limit the amount of time spent sitting in front of the computer an hour before reclining to bed. Getting into the habit of cutting the amount of sleep one gets each night can lead to prolonged sleeplessness even after the situation that tempted one to try to get ahead in the corporate world by working long nights is gone.
Take a Warm Bath and Listen to Soothing Music
One to two hours before going to sleep, take a warm soothing bath. Sprinkle light smelling scents in the water. Lean back and release one’s thoughts from problems or concerns that arose earlier in the day. Begin to relax. Put on a favorite jazz or easy listening song. The slower rhythms may help to slow brain waves which can help one to relax. Make this a part of one’s regular daily routine and watch the results.
Try Soft Colors in the Bedroom to Encourage Sleep
Consider decorating the bedroom with soft colors like tan, off-white, or light green. Open blinds and shades during the day and invite lots of sunshine inside the home. During warmer months regularly open house windows to allow energy to flow unhindered through one’s home. Remember to lower and secure windows at night before retiring to bed. Place a few plants in one bedroom and measure the impact the greenery has on one’s internal system as plants are excellent environmental energy stabilizers.
Get Outside in Natural Sunlight to Stave Off Sleeplessness
Early in the morning before the sun’s ultra-violet (UV) rays are at their strongest, go outdoors and take a half an hour to an hour walk. Exposure to regular sunlight during the early morning or in the evening after work can help to regulate mood and stabilize one’s ability to enjoy a good night of sleep and rest.
Contact a Physician and Begin to Sleep Good at Night
If one is still unable to fall and remain asleep at night after taking the above steps, contact a physician. The symptoms of sleeplessness may increase if one goes for prolonged periods of time without regular nights of good sleep
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