![]() ![]() Most forms of insomnia are secondary, which means they’re a result of something else. Journaling, practicing meditation, or taking a relaxing bath each night can help calm your nerves and signal your body and mind that it’s time for sleep. Another way to promote a healthy sleep-wake cycle is to go to bed and wake at the same time each day and night, including weekends. ![]() This overstimulation prevents your brain from producing melatonin and can make it difficult to fall asleep. The blue light that emanates from screens can trick your mind into thinking it’s daytime. This includes avoiding screens like your TV or smartphone too close to bedtime, going to sleep and waking at the same time each day, and practicing relaxation techniques at night. Adopt a Healthy Sleep RoutineĪdopting a healthy sleep routine is another way to ease insomnia symptoms without taking medication like clonidine. Instead, invest in dim lighting, a sound machine, and quality sheets that make your bedroom feel like an oasis. Don’t bring work or other distractions into this space. Your bedroom should be a sanctuary for sleep and sex only. The nicotine found in cigarettes is a very powerful stimulant, which can make it’ll difficult to fall asleep. While alcohol may cause drowsiness, drinking too much too close to bed will result in a restless night’s sleep and cause you to wake frequently. Adopting stress-reducing exercises like yoga and meditation can improve your mind frame and your sleep health. In some cases stress even causes nightmares, worsening insomnia symptoms. Racing thoughts, anxiety, and increased heart rate can all keep you up at night or wake you. Stress is one of the leading causes of insomnia. That means making certain lifestyle changes like reducing your stress, avoiding unhealthy behaviors (drinking alcohol in excess and smoking cigarettes), and creating a sleep sanctuary in your bedroom. The power to improve sleep sometimes comes from within. ![]() Drinking a hot cup of chamomile tea before bed can act as a mild tranquilizer, helping you fall asleep more quickly. Chamomile is popular in many herbal teas and is known as a sleep inducer. Supplements containing melatonin can help replicate this natural hormone, making it easier to fall and stay asleep. Once released, melatonin helps control your body’s sleep-wake cycle or circadian rhythm. Melatonin is a natural hormone produced by your body’s pineal gland at night. Before you reach for the pill bottle or prescription, try natural sleep aids including melatonin and chamomile. Sometimes, taking a holistic approach to sleep health is the best course of action. To avoid a dangerous allergic reaction, inform your doctor of all current prescriptions. Clonidine can negatively interact with certain medicines or prevent them from working properly. All of this information can help your doctor determine if you’re suffering from acute or chronic insomnia.īe sure to tell your doctor of any other medications you’re taking, whether they’re for insomnia or other underlying medical conditions. Discuss your insomnia symptoms with a medical professional including how long it’s been going on, patterns in your sleep disturbances, and what other treatments you’ve tried. It’s important to always speak with your doctor before taking a new medication. ![]()
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