Restless sleep is a condition that can be very frustrating for those who suffer from it.
There are many ways of dealing with this problem, but the most effective way is to find out what causes your restless sleep and then learn how to stop it.
Restless sleep is caused by a number of factors including:
The good news is that once you know what's causing your restlessness, you'll have an easier time controlling it.
Here are some tips on how to deal with restless sleep:
- Learn why you're having trouble sleeping. If you don't understand why you're having issues falling asleep or staying asleep, you won't be able to solve them.
- Find out if there are any underlying medical conditions that could be contributing to your sleeplessness.
- Talk to your doctor about any medications you might be taking. Your doctor may be able to suggest other treatments that will work better than your current ones.
- Try changing up your sleep schedule. This includes going to bed at different times during the day as well as changing when you go to bed.
- Create a relaxing environment before you try to fall asleep.
- Use relaxation techniques such as deep breathing exercises and meditation.
- Avoid caffeine in the afternoon. Caffeine tends to keep people awake longer in the afternoon.
- Exercise regularly. Studies show that exercise helps reduce stress levels and improve sleep quality.
- Get plenty of restful sleep.
- Don't stay up late watching TV or staring at any other electronic device. These activities tend to make us feel wired rather than tired.
Why Are Restless Nights Bad For You?
When we get too little sleep, our bodies produce less serotonin (a hormone that makes us feel happy).
Serotonin also helps regulate body temperature. When we don't get enough serotonin, our core body temperature rises.
This means that we often wake up feeling cold.
When we don't get enough sleep, our brains release chemicals called cytokines which cause inflammation.
Cytokines are important for fighting infections, but they also play a role in regulating moods.
So when we don't sleep enough, we become irritable and depressed.
Sleep deprivation has been linked to heart disease, diabetes, obesity, cancer, depression, anxiety, Alzheimer’s disease, stroke, and dementia.
What Do I Need To Do To Start Getting Better Sleep?
The first step towards improving your sleep is learning how to relax.
You can do this through yoga, tai chi, meditation, or simply listening to soothing music.
Next, you should set aside specific hours each night where you will not watch television, use computers, read books, surf the internet, talk on the phone, or engage in any other activity that keeps you awake.
Finally, you should avoid eating foods high in sugar and carbohydrates right before bedtime.
If you follow these steps, you will find yourself sleeping much better.
According to a new study published in the journal Sleep Medicine Reviews, people who suffer from insomnia are twice as likely to develop type 2 diabetes compared to those without insomnia.
Researchers say that lack of sleep causes insulin resistance, which leads to weight gain and eventually Type-2 Diabetes.
In addition, Insomnia is associated with elevated blood pressure, increased risk of cardiovascular events, and increased mortality rates.
So What Can You Do To Prevent Or Treat Insomnia?
- Take a warm bath before bedtime. Warm water soothes your muscles and reduces muscle tension. It also promotes relaxation and improves sleep.
- Drink chamomile tea before bedtime. Chamomile contains sedative properties that promote calmness and help induce sleep.
- Eat small meals throughout the day instead of three large ones. Eating smaller meals more frequently keeps your metabolism running smoothly.
- Do some light stretching exercises before going to bed. Stretching loosens tight muscles and relieves tension.
- Try taking a hot shower or bath before bedtime. The heat of the water stimulates circulation and increases blood flow to the brain.
- Avoid caffeine in the afternoon. Caffeine tends to keep us alert and awake. If you have trouble falling asleep at night, try drinking decaf coffee in the afternoon.
- Get plenty of exercise during the day. Exercise helps burn calories and releases endorphins, natural painkillers.
- Practice deep breathing techniques before bedtime. Deep breathing calms the mind and relaxes the body.
- Don't eat anything heavy right before bedtime. Heavy food makes it harder to fall asleep.
- Use an eye mask if you struggle with waking up too early in the morning. An eye mask blocks out bright lights and prevents you from seeing the sunrise.
Can I Force Myself To Sleep?
If you want to get some sleep at night, there may be times when you feel like forcing yourself to fall asleep.
However, if you try to force yourself to sleep, you could end up making matters worse.
- Don't use alcohol or other drugs. Alcohol and other drugs such as sleeping pills can cause insomnia and make it even harder to fall asleep. If you take these types of substances before bedtime, they can actually keep you awake longer than usual
- Avoid caffeine. Caffeine can increase your heart rate and raise blood pressure. It also makes it harder to fall asleep. In addition, caffeine can interfere with the body's natural ability to produce melatonin. Melatonin helps regulate sleep cycles.
- Keep a consistent schedule. Try to go to bed at roughly the same time every day. Also, try not to stay up too late. Going to bed too early can disrupt your circadian rhythm. Your circadian rhythm controls your internal clock. When your circadian rhythm is disrupted, it becomes harder to fall asleep.
In conclusion, not getting enough sleep on a regular basis is awful for your health and can cause all kinds of mental and physical problems in the future.
Making sure that you follow these tips and tricks in this article will help ensure that you get a good night’s sleep regularly and lead the healthiest life you can.