If you have ever laid in your bed, awake, staring at the ceiling, unable to fall asleep, you can relate to the frustrating feelings of insomnia. Insomnia wreaks havoc on your life mentally and physically throughout the night and during your waking hours. So if insomnia chronically interrupts your quality sleep, rest easy. We have a few tips for overcoming chronic insomnia.
Experts say that 10-33 percent of people have some version of insomnia, meaning they either have trouble falling asleep, staying asleep, or waking up too early. Many factors can lead to sleep issues, including short-term stresses like job loss or health problems. However, chronic insomnia happens when the problem lasts beyond those initial stressors.
The good news is that you don't have to suffer from insomnia forever. Many manageable lifestyle changes, therapies, and other treatments work to retrain your brain and body to get the sleep you so desperately need.
Biofeedback
Biofeedback, a method that allows professionals to track biological reactions in your body, is becoming increasingly popular. Specialists will look at your heart rate, breathing, and muscle tension to analyze patterns affecting your sleep and plan for adjustments with you.
Herbal Remedies
There is evidence to show that chamomile tea or chamomile essential oil can have sleep-promoting effects. Some suggest using valerian supplements.
Yoga
Yoga is a practice that can lower stress and improve physical health and sleep quality. Those who practice yoga typically fall asleep faster and stay asleep longer.
Meditation
Mindfulness-based stress reduction strategies can improve your insomnia and overall health. This method involves using breathing methods, guided imagery, and other techniques to help you become more aware of your thoughts and feelings.
Acupuncture
Studies show that acupuncture, inserting tiny needles into your body at strategic points, can improve sleep. This is because acupuncture acts on specific neurotransmitters to kick your sleep issues to the curb.
Lifestyle Changes
You might be surprised how much a slight tweak to your lifestyle might improve your overall sleep. Here are a few simple steps you can take to ensure a better night's sleep:
· Exercise or include movement in your daily schedule.
· Monitor your diet, especially before bedtime.
· Reduce alcohol consumption
· Turn off the screens at least 30 minutes before bedtime.
· Create a sleep schedule and stick to it.
· Get plenty of sunlight during the daytime to regulate your circadian rhythm.
· Limit daytime naps.
· Create a dark, cool, and quiet sleep environment.
· Get a comfortable bed, mattress, and pillow.
Pittsburgh Mattress Factory knows how important it is to get a high-quality mattress that will last for a long time. For 50 years, customers have relied on our experience making high-quality mattresses to help you get a good night's sleep. Buy confidently, knowing your custom mattress will be designed just for your needs at a factory-direct price.
Contact Pittsburgh Mattress at (941) 729-7604 or visit our mattress factory at 2424 US Highway 301 in Ellenton to see how we build each mattress.
______________________________________________________________________Sources:
https://www.everydayhealth.com/insomnia/what-when-you-cant-sleep-all-about-insomnia-treatments/
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