Just the statement, ‘how to discourage insomnia’, can make some people cringe. It is so frustrating lying-in bed willing sleep to come. We all long for a good sleep that will leave us refreshed and ready to take on the challenges of the new day. Yet there are all too many times when sleep evades us.
However, there are some simple things you can do to woo that elusive sleep-fairy and combat the common malady, insomnia. While anxiety, stress, chronic pain, breathing difficulties, and other medical issues can hinder a good night’s sleep, there are simple ways to discourage insomnia. Sleeplessness leaves you feeling irritable, fatigued, or depressed because of your lack of a good night’s sleep. It’s worth trying to some of these home remedies.
How to Discourage Insomnia is About Regularity
Having regular patterns in your life is a way to discourage insomnia. Having a set bed-time is part of this.
Anyone who has travelled across time zones knows we have a 24-hour internal body clock, known as our circadian rhythm. After crossing several time zones, you want to sleep when you should be awake. You don’t know whether you should be eating breakfast or dinner. It is totally disorientating.
It has been suggested that drinking half to one cup of tart cherry juice will produce enough melatonin to sync your nervous system to your biological clock and pull bring your body back in line.
Your internal clock tells your mind when to rest and when to be alert. It craves consistency. So, go to bed each night within a 20-minute window. Aim to have at least 8 hours sleep and wake at the same 20-minute window in the morning, even at weekends. It is a matter of training your body and there is no such thing as catching up on lost sleep.
Discouraging Insomnia Means A Bedtime Routine
When it comes to bedtime, follow the same routine. It’s important you take time to wind down by doing simple things.
Your routine can be meditation, reading, taking a bubble bath, lighting a scented candle, petting your cat. Step away from stressful activities, paying bills, listening to the news, talking about politics.
It is important to limit your screen exposure, so you are away from ‘blue light’ of television, or reading an ebook. The blue light emitted from electronic devises, particularly popular LED screens, interferes with the chemical production in your brain, that is necessary to discourage insomnia. How many people watch television in bed then expect to fall asleep immediately? Or worse, go to sleep at night in front of the television.
De-stressing Exercises
Breathing plays a major role in how you can discourage insomnia.
Take several slow, deep breaths and pay attention to the air entering and leaving your body. Count to five on each exhalation and inhalation. Concentrate only on what you are doing. Don’t let the mind wander off to other issues. It can be as simple as that.
De-Stress Products Helps Discourage Insomnia
There are no magic cure-alls in the fight to discourage insomnia. However, there are natural products available to help you relax and build a healthy night routine. One of my favourites is the Rescue Sleep, available at most chemists. A few drops under the tongue can be a great help.
A mosaic weighted blanket can reduce anxiety in both adults and children. The weight gently pushes down on your body reducing the levels of stress hormone cortisol. I feel lost if I don’t have at least some weight on my body.
Some people find sound machines soothing. Gentle music gives the brain something to focus on. One of my grandkids has been reared with ‘white noise’ and refuses to go to sleep unless it is turned on. However, this can be helpful if you have noisy neighbours.
Aromatherapy diffuser and essential oils can be a great self-care tool. Lavender has been found to increase the amount of slow and deep wave sleep. We tend to be people of ‘fads’. How many of us have a diffuser or humidifier tucked away in the back of a cupboard?
Lighting a scented candle before bed can induce a calming atmosphere.
Take a Warm Bath or Shower
Taking a warm bath, or shower, two hours before bedtime has a calming effect. This can reduce pain, improve breathing, lower blood pressure, reduce heart attack risk and improve blood sugar.
Some of the bath bombs may have lavender oil in them. Alternately, add a couple drops of essential oils such as chamomile, rosemary, lavender, or lemon to the water, for a more effective experience. Sadly, a lot of modern houses don’t have a bath.
Edibles in How to Discourage Insomnia
Mash a banana and mix it with a teaspoon of cumin powder. Cumin oil also has the same tranquilizing effects. Bananas contain tryptophan, potassium, iron and calcium. All are healthy aids to sleeping.
Another old-fashioned cure-all is nutmeg. Drink a concoction of warm milk with a dash of nutmeg. The amino acid, known as tryptophan in milk, encourages sleep, particularly if you drink it about an hour before settling down to sleep. The amino acid transforms to serotonin, which helps regulate your sleep cycle.
Add a quarter teaspoon of nutmeg to warm water or fruit juice.
Certain teas such as chamomile can help discourage insomnia. The tea has an antioxidant called apigenin, which binds specific receptors in the brain, that helps decrease anxiety and makes you sleepy. You can add a hint of honey or cinnamon to sweeten the drink.
Add two teaspoons of apple cider and two teaspoons of honey to a cup of warm water. This breaks down fatty acids and releases serotonin, which helps regulate your sleep cycle.
Pillow Hugging and How to Discourage Insomnia
Scientists have proved that hugging a pillow has both mental and physical health benefits.While hugging a pillar can have a comforting effect, it can also be effective in how you discourage insomnia.
Body pillows can ease aches and pains, helping you slip into a restful sleep. I have RSI from writing. When my shoulder aches in the night, a few minutes hugging an extra pillow, opens up the blocked areas and lets me drift back into a deep, refreshing sleep. Certainly beats hugging an aching shoulder.
Pad and Pen in How to Discourage Insomnia
My brain often goes into overdrive, like a jet airplane roaring down the runway, when I should be settling down to sleep. I have found a pad and pen by the bedside helps me discourage insomnia.
Write those world-changing ideas down in note form, or your to-do-list, then turn over and go to sleep. Writing them down rests the mind, as it doesn’t have to struggle to remember it in the morning.
Don’t Lie Awake Trying to Discourage Insomnia
Lying awake, trying to discourage insomnia, only gives your brain time to start another firestorm of anxiety and worry. Most of which won’t even happen. Also, if you are in a difficult relationship, insomnia will only exacerbate things.
If you haven’t fallen asleep after 20 minutes, restart your bedtime routine. Don’t turn on bright lights and do a low-stress activity. Pet the cat, have a warm drink, or read a book. Give your body another chance at winding down.
Two More Simple Tips
Your environment plays a large factor in your psyche. An open window brings fresh air in, so you are not breathing your own carbon dioxide. Get rid of clutter and trash in your bedroom as a neat and clean space encourages balance.
So having reading how to discourage insomnia, have a good night’s sleep and remember, you are a woman of influence, no matter what circumstances you find yourself in.
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