Sleepless? How to Overcome Sleep Deprivation
By: Amanda Anderson
The proper amount of rest is necessary to good health and peace of mind, so nights full of tossing and turning can be very burdensome in a life that has enough stress as it is. While it may seem like the easiest method to getting sleep would be some prescribed medication with a long list of unhealthy side effects, there are actually plenty of natural alternatives that are just as effective. Before you schedule that visit with a trusted doctor, here are a few natural remedies to cure sleep deprivation and put an end to those many sleepless nights.
1. Establish a steady bedtime routine.
Set a time that you can see yourself realistically going to bed each day. It should be a time that will work well on the weekends, as well as each one of your work days. Make sure the time will allow you to get at least 7 hours worth of sleep, as this is the suggested amount of sleep each person needs to have a healthy sleep life.
2. Lower your intake of alcohol, caffeine, and stimulants.
You may need a couple of cups of coffee daily to survive a busy week, but too much caffeine can cause troubles in sleeping. Don’t overdo it with the caffeine, and try to lower your intake as much as possible. Learn how to go a couple days without any coffee or other caffeinated beverages and you should see an improvement in your sleep routine.
Alcohol can ruin one’s sleep life as well, even if you opt to only consume alcohol early in the day. Avoid too much alcohol consumption and high use of stimulants.
3. Stay away from heavy meals in the evening.
It takes lots of energy for your body to digest meals, so larger meals naturally require more work. This work could cause you to stay up longer than you should and even cause digestive problems.
4. Use relaxation techniques.
Certain breathing methods can put an end to your sleepless nights. Some people also tend to rely on meditation techniques, massages, as well as relaxing hot baths. Try one of these relaxation techniques to see a difference in your routine.
5. Get good exercise.
A good work out can put you to sleep if you make it part of your daily routine. If you aren’t an exercise buff, you can start off with at least 45 minutes of aerobic exercise.
6. Increase your intake of herbs.
Certain herbs such as magnesium, calcium, cordyceps, ashwaganda, coenzyme Q10, eleuthero or siberian ginseng are effective in battling insomnia.
7. Repetition exercises could make you sleep easier.
Mantram, a method that involves repeating various verbs or words phrases can help put the mind in an relaxing state.You can choose any word or phrase that you think will work best for your memory, and try to repeat it until you fall asleep. During the exercise, if you notice your mind is starting to wonder, shift your focus back to the exercise.