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If you can’t sleep, what are the solutions?
By: Jane Tran 2/17/2019 Essentials4yu.com
Numerous studies shows that over 50% of study participants experience symptoms of insomnia at least a few nights per week. According to the National Institute of Health, around 30% of the general public complains about sleep and about 10% says their insomnia impairs daytime functions. So, then what do you do? (Sleepfoudnation.org)
The first thing you DON’T want to do is freak out. Be positive and view this as a problem that has a solution. (Themuse.com)
First, ask yourself if it's due to anxiety, stress, simply not tired, or other causes.
There are numerous options to try to fall asleep: vitamins, cognitive behavior therapy, meditations, setting the bedroom, setting the mood, or frankly, just do something else. I would test which method works best for you. The lists are down below.
Another thing you could do is if your life is hectic and crazy. I would slow down and keep a sleep diary. This is science backed and works wonders to analyze where you are having problems and also keeps you mindful of your own sleep habits. It also regulates your circadian rhythms by keeping you consistent with your sleep habits. (Greatist.com & Psychologytoday.com)
# Date, day of the week, Waketime, Notes, Exercise?, Bedtime, Notes, Sleep hrs., Restfulness 1-10, Nap?, Nap duration, restfulness 1-10, journal?
(You can omit and/or add anything you’d like to track.)
25 options to try to fall asleep right now:
1. When it comes to being strong mentally, you could for the moment, imagine you putting all your worries into a bag, tie it up and set it near your door. Once it’s put away, you should be able to rest.
2. Imagine yourself feeling tired and being tired.
3. Picture your favorite place in the world.
5. Nagging chores? Just go get it done if it’s less than 30 minutes.
6. Reverse psychology. This short-term solution works wonders. Try to force yourself to stay awake. Get out of bed and do something else. (See #19+)
7. Meditation: 4-8-5 breathing exercise. Apply your tongue to the top of your mouth behind your front teeth the entire exercise. Breathe in, hold, and release. 4 secs inhaling, 8 seconds holding you breathe, and 5 seconds exhaling. Repeat x5-x10
8. Meditation: Progressive Relaxation. From head to toe, tense up a muscle group for 5 secs and then relax it for 30 secs.
9. Meditation; acupunctures’: 1. Press between your eyebrows
2. Press on top of foot between 1st & 2nd toe.
3. Press on bottom of foot, 1/3 down from tip of tops, centered.
10.Blow bubbles. Yes, it’s a form of breathing exercise.
11.Stretch. Leg against the wall & Upward dog (Yoga). Breathe. x3
12.Cool your room to 60 degree. Turn off the lights.
13.Scent your room with lavender air freshener or a candle.
14.Choose the right mattress and pillow:
a. TP-Contour Supreme $3500 or Casper Wave $2300 (Firm)
b. Coop Home Good $60
15.Drink something warm: hot milk, chamomile tea, etc.
16.Cover your eyes with a soft eye mask.
17.Take a warm shower
18.Immerse your face in cold water. (Ideally, resets your body’s clock to sleep.)
19.Wear warm socks to bed.
20.Listen to white noise.
21.Listen to a meditation app.
22.Listen to music.
23.Listen to audiobook.
24.Do something else: What do you think is boring but useful? 30 mins. (Read)
25.Put on a movie but try to fall asleep.
10 things you can do tomorrow to sleep better in the future:
1. Establish a consistent bedtime routine
2. Reserve the bed for only sleep & sex. (No multi-tasking bed.)
3. Exercise early in the morning for 15 minutes up to 30 minutes
4. Yoga and/or meditation at night 15 minutes up to 30 minutes
5. Schedule in journal time every morning for 15 minutes.
6. Nap at lunchtime for 15 minutes after drinking a cup of joe.
7. Increase bright light exposure. Walk outside and see the sunlight.
8. Decrease blue light exposure in the evening. Smartphones, laptops, tv.
9. Eat more spinach, almonds, leafy greens, & legumes.
10. Keep a sleep diary. Keep a sleep diary. Keep a sleep diary.
Another option to try before trying prescription medication is (Certified) CBT-I, cognitive behavioral therapy for insomnia. It’s most effective if you couple this with meditation. It’s facilitated by a trained medical professional with expertise in treating sleep disorders.
To participate in a CBT-I study online visit: https://www.sleepio.com/ .
To locate a facility near you, visit: http://sleepeducation.org/find-a-facility
To learn more on the importance of sleep visit https://www.sleepio.com/blog/
Additional resources include: https://www.sleepfoundation.org/
Vitamin Supplements you could try.
***The following vitamins should not be taken unless consulted with your physician first.
Take 30-60 minutes before bed.
Start with a low dosage and choose only one (at a time).
1. Melatonin (5mg) [Sleep quality]
2. Ginkgo Biloba (250mg) [Sleep quality]
3. Lavender (80-160mg) w/25-45% linalool [Calming]
4. L-theanine (100-200mg) [Relaxation]
5. Magnesium: [Relaxation]
6. Valerian Root (500mg) [Sleep quality]
7. Glycine (3mg) [Sleep quality]