How To Cure Insomnia

do you find it difficult to get a good night's rest for some people getting adequate sleep can be more difficult than it seems people who suffer from insomnia find it difficult to fall or stay asleep for some it means spending the night tossing and turning in bed while for others it can mean waking up tired there are differing degrees of sleep and likewise differing degrees of insomnia sleep is more than a passive dormant state of your body it is a period of much brain activity that ensures a good quality of life to better understand insomnia and cure it we need to understand sleep during sleep your brain will cycle through two different types of sleep RM rapid eye movement and nonre the first part is nonm which has four stages the first is the stage of being awake and falling asleep which is followed by light sleep light sleep is where your body starts preparing itself to go to sleep your body temperature drops and your heart rate and breathing are slower the third and fourth stages of non-rm sleep are deep sleep these stages prepare you for REM rem or rapid eye movement refers to the second stage of sleep where your brain is the most active this stage is characterized by relaxed muscles irregular breathing and elevated heart rate scientists say that rmle plays a role in memory consolidation brain development and emotional process processing Rim is important because this is the stage where you dream as you sleep your body goes back and forth between nonrem and REM sleep spending more time in deep sleep per night your body Cycles through these stages about four to five times however insomnia is a disruption or interference in any of these earlier stages of sleep that prevents you from reaching the REM phase thus resulting in tiredness and low energy when you wake up now that we've understood how we fall asleep we can Now understand what can cause insomnia and how to fix it insomnia is easily identified by that tired feeling you get immediately when you wake up but it can affect you in other ways for example waking up in the middle of the night waking up too early having difficulty concentrating and even feeling cranky or depressed can result from sleep problems so how how do we fix it number one prepare yourself and your room preparing and retraining your mind can be a way to help you fall asleep this strategy is commonly referred to as stimulus control therapy and it involves teaching your mind to sleep better for example you can set a regular time to go to bed and wake up another example might be to train your mind to see your bed as a place to rest and relax and not as a place to do work this works for people who are used to working in bed yet another tactic might be to only go to your bedroom when you are sleepy if you cannot fall asleep within 15 to 20 minutes leave other tips to prepare yourself and your room would be to create an ideal sleeping space whatever that may mean to you but it is recommended that you use light blocking curtains clean sheets and lower the temperature in your room a few deg number two relax relax often times the reason you can't fall asleep is due to stress raising thoughts or generally feeling overwhelmed none of these emotions help you fall asleep engaging in Progressive relaxation through breathing exercises can help you lower your anxiety and stress while priming your body and mind for Sleep these techniques also help accelerate the first two stages of non-rem sleep by lowering your heart rate and regulating your breath if if breathing exercises Aren't Enough consider supplementation and diet adding magnesium to your diet via supplements or including leafy greens into your diet can be a great way to help you relax foods like dull kale lettuce turkey and potatoes all have ingredients that promote a good quality sleep you can also consider drinking chamomile tea lavender tea or tart cherry juice to help you relax as always consult your doctor before changing your diet and medication number three light therapy sleep is tied to your body's natural Rhythm the Circadian rhythm refers to the physical mental and behavioral changes a living organism undergo within a 24-hour period unfortunately there are many factors that can influence your circadian rhythm food stress physical activity and light just to name a few for some light greatly affects their circadian rhythm the Circadian rhythm responds to light cues which means that it increases production of melatonin at night and decreases melatonin production during the day or perceived day if you find yourself either falling asleep too early or being unable to fall asleep at night you can manipulate the light in your surroundings to prompt your body to Sleep Number Four mind your sleep people people who suffer from insomnia often try to catch up on sleep by sleeping during the day while it may seem like a logical thing to do sleeping during the day can eventually make it more difficult to sleep at night why because it affects your sleep Drive Sleep Drive refers to the sleep wake homeostatic process that builds up in your body as you spend more time awake the pressure to fall asleep Rises the longer you stay awake however taking frequent naps throughout the day disrupts the buildup of sleepiness thus making it difficult to fall asleep when you're supposed to be asleep so be mindful of when you decide to go to sleep engage in sleep restriction and eliminate naps this helps build up sleepiness and makes you more likely to fall asleep at night not being able to fall asleep or feeling like you haven't slept is sure to put you in a bad mood but it can affect you in other ways also it affects your schedule daily activities and relationship with others additionally chronic insomnia can affect your memory and concentration while also raising your risk for high blood pressure coronary heart disease diabetes and cancer if insomnia is a persistent problem reach out to your healthcare provider for help if you like this video and our tips please give us a thumbs up oh don't forget to like And subscribe to our Channel we wish you a good sleep until next time [Music]