Insomnia, our having a hard time sleeping. Many people are suffering from this illness. In fact, according to the CDC ( Center of Disease Control and Prevention ) more than 35% of adult are aren’t getting enough sleep. So the question is, how to sleep when you cant sleep. Let science gave us a free health education and health plan.
Combating against sleeping troubles is as worse as having sleeping troubles. Battling against it while tossing and turning on your bed is as difficult as catching your ride to dreamland, and soon as you miss it, it would make you rise up from the middle of the night until the sun rises and it’s not as much comfortable to most people who is experiencing it. But with the help of science and scientific studies, they have come up with various solutions to get your ticket ride to your dreamland and help you get through the night in no time.
How To Defeat Insomnia
Follow these steps and help yourself defeat insomnia:
Meditate listening to classical music. Sleeping while getting your ears plugged with classical music soothes your veins and calms your mind and soul to help you get a goodnight’s sleep.
Massage your ears and pinkies. Massage your ears back and forth, top to bottom of the ear lobes. Then twist your pinkies gently before sleeping.
Read a book. You’re feeding your mind at the same time. Take this a tip while you’re waiting for your bus to Dreamland before finally snoozing off. It would help you relax your mind and senses.
Drink a glass of milk. Who says milk is only for babies? Even adults need milk so take a glass of it before heading to bed. Best to add honey onto it.
Catch some positive emotions. Sleeping happy get you to sleep easily.
Give up coffee and smartphones. Coffee and smartphones disrupts sleeping and eventually makes it hard for most to fall asleep. Regulate the use of smartphones before sleeping and regulate drinking caffeine to avoid problems. Caffeine quickens heartbeat and blood pressure increases in 10 minutes and increases serotonin and energy through hours and hours. If you’re up for day’s work, it is great for the body. But if you’re up for a night’s sleep, best to cut it off for a while.
Exercise every morning. Maintaining a healthy lifestyle is a key to healthy living and a solution to sleeping problems.
Place a pillow under your thighs and legs. More often than not, many are experiencing back pains while sleeping due to the uncomfortable sleeping positions we have adhered to. Placing a pillow under the thigh if you’re sleeping on your stomach and under the legs if on your back.
Replace your pillow once every two years. This is to prevent uncomfortable neck pains that contribute to sleeping difficulties. A pillow made from latex is your best replacement option.
Here’s some tips to sleep the best way:
- Do not sleep on your stomach. Sleep on your back and place a towel on your knees.
- When sleeping on your side, place a pillow under your hips.
- Don’t go to bed in a very warm room.
- Cut off alcohol and nicotine consumption.
- Don’t eat too much at night.
Here are also some tips on how to fall asleep within one minute:
- Breathe in through your nose for 4 seconds.
- Hold breath for 7 seconds.
- Breath out through your mouth for 8 seconds.
- Repeat the steps from 1-3. These breathing exercise will slow down your heart and calms you down.
Aside from that, many of us are having trouble getting up early which is often linked to sleeping problems. According to studies done at Oxford University, the Circadian Rhythms of the human body do not match the schedule of a working day. They are saying that the best for waking up for children should be no earlier than 8:30, teenagers at 10:00 – 11:00, and adults ages 18-55 is at 10:00 in the morning. It is also said that an early working time or getting up too early in the morning is a great threat for the health. It has been said that there is a lot of benefits for taking a 20-minute sleeping time at lunch time that is good for the health. Getting up every day at exactly the same time even during weekends will also help you conquering waking-up difficulties.
It has been discussed that children should be kept sleeping in the dark and it has a lot of benefits for the child and what helps them fall asleep easily:
Melatonin. It is a hormone that regulates the sleeping cycle. And a fun fact is that it is only produced in the dark.
Light out, Sounds off. Make sure nothing disturbs their peace. No loud sounds or music or excessive lighting. Disturbances on sleeping (not only for children) is a switched-on TV and computer, an illuminated clock, and a night light.
Bathing and Drinking Milk before bed. Keeping a child fresh-feeling makes them feel light and comfy enough to sleep and drowse off. Giving them a glass of warm milk as well will help them fall asleep and sound.
Defender for the night. Keeping a teddy bear or a stuffed animal beside them to “protect” them through the night makes children feel safe and secure while sleeping.
In case you are wondering, what happens to the brain without proper sleep? Here are some perilous and horrible things that happen inside if you deprive yourself a goodnight’s sleep:
It gets hard to concentrate properly and it will get worse through time.
- You tend to eat too much and wanting to eat something almost all the time.
- Lack of sleep makes you rage up and get angry and irritable easily.
- Hallucinations will start to come out because the brain can’t filter out the surrounding stimuli anymore.
- Results to inarticulate speech. You mix up words and tend to stutter most of the time and utter gibberish, incomprehensible words.
- It weakens the immune systems makes it easy for you to catch up colds.
- It damages the brain tissues.
So it is important to get yourself a great sleep and never deprive yourself the right for it. Even animals need sleep as much as we do! And we sometimes wonder how much sleep they actually get:
- Ants don’t sleep. They never sleep at all!
- Giraffes get 2 hours of sleep.
- Sea lions get to sleep up to 6 hours.
- Polar bears sleep for 8 hours.
- Dogs need 10 hours of sleep and so they do.
- Rats sleep for 13 hours.
- Tigers get 16 hours of sleep.
- Possums sleep as much as 18 hours.
- Koalas is a 22-hour sleeper.
- Desert snails can sleep for a raging 3-years!