Do you trouble to sleep?
One out of four people struggle to sleep.
Lack of sleep which is in loop in the same pattern for weeks results to Insomnia.
In this technological and digital world, where the world is moving so fast, so as our Brain is.
Have you ever wondered why??
When you feel it’s time to relax and sleep, but your mind windows remain open and you often forgot to them.
Every day we go to our works and we have a specific work timings and closing time. Same goes with our mind and body.
Most cases of insomnia are related to poor sleeping habits, depression, anxiety and lack of exercise, chronic illness or certain medication.
Symptoms may include difficulty falling or staying asleep and not feeling well-rested.
Treatment for insomnia consists of improving sleep habits, behavior therapy and identifying and treating underlying causes.
When it’s time to think, give a thought and when it’s time to relax, Just Rest well, now relax doesn’t only mean to relax and rest your body but also your thought processing unit, so called your MIND .
The benefits of good sleep are-
· Improved concentration
· Good energy levels
· Improved mood
· Greater capacity to learn
· Improved immune system
· Good memory
· Reduced stress levels
Key recommendations are-
Begin to relax and prepare for bed at least 2 hours before sleep.
A cool room promotes sleep the temperature should be around 18 Celsius.
Create a good bedtime routine and stick with it even at weekends.
Go to bed and get up at the same time every day.
Use lavender to relax you at night – spray your pillow.
Magnesium is a good aid for sleep.
Have a warm bath with Epsom salts to relax your physiology.
Don’t spend too long in bed not sleeping, you need to associate bed with sleep.
Ensure your environment is conducive to sleep – comfortable, tidy and dark.
No alcohol or caffeine.
Avoid phones, I pads and digital engagement in the two hours before bed.
No eating in the 2 hours before bed to settle digestion.
Cognitive behavioral therapy is now the first line treatment for insomnia as it’s been showing some great results. CBT has been shown to improve the amount of sleep you get and the actual quality of your sleep. If you have been struggling with your sleep and have followed key recommendations and are still not noticing an improvement in your sleep, then some individual. CBT therapy to help you unpick what is maintaining the problem is likely to be helpful.
The first few sessions of CBT are an assessment, where you will work with your therapist to look at the patterns you are in and to explore any contributing or maintaining factors.
The next step in CBT is to start a sleep diary, along with rating sleep and how you feel the next day. Your therapist will then review that information and suggests strategies to improve the amount and quality of sleep. An improving sleep pattern programme is then developed and tailored to the individual’s needs and generally, it can take approximately one-two months for an improved sleep pattern to be established.
Often anxious thinking can play a part in poor sleep and will need to be addressed.
Sleep and Your Thoughts
A key maintaining element of sleep problems is often how we think:
Reverse Sleep Psychology
The more you force yourself to sleep the less sleep you will have. Accept that you won’t sleep and aim to rest instead. Accepting that you won’t sleep sounds strange and can panic people but it’s often the forcing yourself to sleep and increasing the pressure on yourself to sleep, which causes the exhaustion the following day due to adrenaline and the stress hormone cortisol being released in your body.
It’s time to be mindful and being healthy by mind and body
It’s time for a wake-up call for the world’s cheapest drug ”SLEEP”
Sleep is as important as good food, fresh air, sunshine, exercise. It’s where the magic happens.
When you sleep properly we become twice productive in our daily routine and work chores.
Practice your sleep routines and have better ZZZs..
Comments