You know you suffer from insomnia, and you have tried almost everything in your power to cure it. The problem is — if you think that stress and anxiety is causing it here are a few ways to stop the anxiety and get a good night’s sleep.
Why Is Having Insomnia Such a Big Problem?
Yes, it’s a really big a deal if you can’t get to sleep at night. Some medical experts say that if sleeplessness is chronic problem, then it can be a really big deal.
For one, insomnia can be a symptom of a serious medical disorder known as sleep apnea. If left untreated, your insomnia can develop into many other disorders, including:
- Impaired cognitive functions (particularly decision making)
- High blood pressure and heart disease
- Impaired immune function
- Stress-related disorders
How is Insomnia Related to Stress and Anxiety?
One of the leading causes of insomnia is stress and anxiety.
The insomnia could be the result of just day to day issues, an underlying anxiety issue, or from work or family issues you are dealing with in your daily life.
How Anxiety and Stress Affects Your Body
The major problem with anxiety and stress is that it leads to so many other issues that affect your body as well.
You may experience backaches, headaches, muscle spasms and pain, and also insomnia. You can use calming strategies such as breathing techniques or you can simply find the source of the stress and use the following tips to relieve your body and your mind.
Try to Cool Off Your Body
The first thing you need to do is work on cooling your body at night. You need to find easy ways to cool off your body without having to use your air conditioner all night long.
This might be wearing lighter fabrics, using a cooling pillow, or switching the type of sheets and blankets you are using.
For some women, having a fan is absolutely essential, while others find that the cooling mattress pads with cotton sheets work wonders. Try different things until you figure out how to cool your body.
Take a Hot Bath Before Bed
This might seem like it would make the insomnia, but it actually helps. It is a trick people use when they live in a hot climate, but don’t have air conditioning.
When you take a hot bath, you are increasing the temperature of your body. This makes it to where you can withstand the warmer temperatures, so you don’t actually feel quite as warm as you would have otherwise.
Drinking a hot cup of tea before bed can also work in the same way.
Make Sure You Get Enough Exercise
Exercise provides excellent benefits for your insomnia, from helping to relieve your stress, to giving you more energy.
However, when it comes time to go to sleep, the exercise you did during the day just might be the trick to sleeping better. Your body will be tired by bedtime from the workout, so you can sleep much more soundly.
Go For Natural Sleep Aids
Instead of constantly taking Benadryl or over sleeping aids, try instead to look for natural remedies. This might include a cup of chamomile tea or using an essential oils diffuser with lavender essential oil to relax you.
These are popular methods that are completely natural and also provide some other insomnia remedies at the same time. Similar to other recommendations, you just need to figure out what works best for you.
Take Magnesium Dietary Supplements
With a low carbohydrate diet, you aren’t getting enough magnesium, but you can find dietary supplements that contain this nutrient.
The signs of having a deficiency of magnesium include fatigue, dizziness and muscle cramps. Begin by taking a low-dose of magnesium to see if it helps you to sleep better before increasing the dosage gradually.
Creating a Cozy and Relaxing Bedroom Space for Sleeping
When you are having problems sleeping at night, creating a relaxing bedroom is imperative. One of the best ways insomniacs have restful sleep is to create a clean and cozy bedroom space.
This intimate space must achieve several nighttime goals.
Your bedroom should be dark at night, and make sure to keep the space at the correct temperature. In addition, have heavy draperies over your windows, and turn off electronic devices such as televisions, computers or smartphones.
It should create a restful living environment that you find soothing and calming. It also provides a sort of sleep sanctuary for you even on the roughest of busy days.
To create this type of sleeping space, you are going to need a few simple expert tips and tricks to get you started.
- Remove the clutter. Start with a fresh canvas of your bed, mattress, dresser, nightstand, and lamp, say the experts of the Sleepify mattress guide.
- Keep the distractions as minimal as possible. Remove extra pillows, extra blankets, large and distracting decorations, and multiple paintings.
- Minimize the electronics – but keep a phone dock close to your bed that acts as a charging station as well as an alarm clock and radio. This will clear up the clutter and give you an option to use meditative and calming apps for your sleep.
Increase Your Consumption of Tryptophan Foods
You can consume more tryptophan foods to help you sleep better at night.
The foods that contain this nutrient include turkey, cheese and red meat that are an integral part of a ketogenic diet plan.
Take Vitamin B6 Dietary Supplements
Vitamin B6 is vital for helping your brain produce serotonin.
This chemical affects your mood levels along with regulating your circadian rhythms. In addition to taking a vitamin B6 dietary supplement, you can increase your consumption of seafood and eggs.
Insomnia can be a very frustrating and difficult problem to solve, and it can have a significant impact on your well-being and health. You can use some, or all of of these important tips to help you create a safe and serene space to quell your insomnia and get a good nights sleep.