Insomnia despair? A few helpful tips to get you a better night’s sleep
Posted by The Skyliner on November 18th, 2009Laurel Vaughn
Staff Writer
We will all on occasion suffer from a night of tossing and turning, with sleep being the goal and restlessness being the victor. This article is not for those who normally have no trouble venturing into dreamland. It is for those who struggle on a long-term basis to fall or stay asleep despite great efforts.
First, you need to figure out if your sleeplessness is coming from an actual modifiable force in your life. For example, avoid having the television on when going to bed. Sometimes dorm life and having roommates can make it hard to fall asleep because of the obvious noise distractions. In this case, an eye mask and ear plugs work wonders.
A few simple things you can do to help you sleep at night include getting extra exercise during the day, stretching or doing yoga, practicing a variety of different relaxation and breathing techniques and music therapy.
Listening to calming music can really help you fall asleep faster and sleep deeper. You can find cheap relaxation and spa CDs at the Dollar Tree. Pandora radio online has a few stations that work great for this too.
Stress and worry can make it really hard to fall asleep. Try to eliminate and avoid extra stressors in your life. Learn ways that help you manage and control your stress levels. While lying in bed, try to clear your mind and relax your body.
Before you decide to go on a prescription drug, consider some natural solutions that could help regulate and balance your body’s own natural sleep cycle. Natural treatments will not make you feel groggy in the morning and they are not addictive. As with anything, first consult with your doctor. Long-term insomnia can itself be a red flag for another condition or illness.
Take a look at your diet. Make sure you are eating healthy. Your body needs a variety of foods in order to obtain the proper vitamins and minerals it needs in order to function properly. Sleep is one of these functions.
Cut out caffeine. Caffeine can cause insomnia and restlessness, especially if ingested after 7 p.m. Avoid sweets; eating them close to bedtime can cause blood sugar to spike, plummet and result in uneven levels. This can cause a disruption in sleep during the middle of the night as blood sugar levels fall.
Deficiencies in vitamins and minerals can, among other things, also cause sleeplessness. For example, a magnesium deficiency can cause irritability, fatigue, constipation, sleeplessness, anxiety, muscle tremors or cramps and pain. Magnesium is a critical element in more than 325 biochemical reactions in the human body. Taking magnesium at night is an easy way to regulate your body’s functions.
Foods naturally rich in magnesium include dark leafy greens and vegetables, almonds, cashews, legumes, seeds and whole grains. Foods that contain the crucial amino acid tryptophan include turkey, dairy products and red meat. The amino acid is a precursor to serotonin, which is then converted to melatonin.
Melatonin is a natural hormone found in the body. This hormone produces sleepiness and is essential to the balance and regulation of our circadian rhythms. The hormone is regulated by the pineal gland in our brain that makes serotonin. Serotonin is then converted into melatonin at night when exposure to light decreases. Small doses of melatonin can be taken 30 minutes before bedtime.
If you are taking any prescription medications or are pregnant or nursing, please check with your doctor before taking any vitamins, supplements or herbs. If you have a kidney disease or condition, please check with your doctor before taking magnesium.
Do some of your own research and see what works for you. What do you have to lose besides sleeplessness?
Tags: Fall 2009, Vol. 109 - Issue 10