Insomnia is commonly described as an inability to sleep, but actually insomnia encompasses much more than that. Irregular sleep patterns, over sleeping, sleeping at the wrong times and not being able to sleep are all symptoms of an insomnia disorder. Insomnia fatigue is the left over effect of these irregular rest patterns and insomnia fatigue can be almost impossible to function with. But there is hope. If you are struggling with how to get a good night sleep and are looking for a fatigue cure, here is some helpful information.
Most people know that people suffering from insomnia may not be able to fall asleep. But oftentimes these people also suffer from agitated sleep patterns. They wake up in the middle of the night regularly and can’t get back to sleep. Or they wake up too early in the morning, almost as if they’re biological clock is off schedule. If you have any of these insomnia symptoms, they can really drag you down. Insomnia can affect you mentally and physically and prolonged periods of sleep troubles can make you feel unable to function during the day at all. You might find yourself noticing insomnia symptoms such as fatigue, depression and easy irritation. It can also make it hard to concentrate.
Unfortunately one of the most troubling side effects of these kinds of sleep problems is insomnia fatigue. Insomnia fatigue is fatigue that continues on throughout the day. If you’re finding yourself falling asleep at your desk, needing caffeine to get through the afternoon, or barely able to drive during mid-day because you’re so tired, you may be suffering from insomnia fatigue and you should do the following things to improve your sleep habits.
1) Go to bed at the same time every day. That “internal clock” that people like to joke about isn’t so funny after all. Teach your body that bed time is the same time every night and it will be more likely to adjust to it.
2) Don’t read or watch TV while you’re in bed. Not only do those things become a distraction from sleep, but also by keeping the bed for sleep only you will again train your body that when you’re in bed, its time for sleep.
3) Try drinking herbal tea without honey or sugar before bed. Chamomile blend teas can be encourage relaxation of the body and get you ready for bed. Be sure to go lay down immediately after you’ve finished your tea.
4) If you can’t fall asleep, don’t watch TV. Instead, get up fro bed and go sit in another quiet room for a while. Stimulating yourself with TV, radio or other activity won’t encourage sleep but will hinder it.
5) Create a routine at bed time. Just like the place you sleep and the time you sleep, you can train your body that when you complete certain steps its time for bed. For example, perhaps you take a warm bath immediately prior to bed. Whatever you do, try to do the same pattern for ten to fifteen minutes before bed.
6) Make your bedroom as quiet as possible, and dark. Hang dark blinds over your windows and try sleeping with ear plugs if needed.
7) Consider sleeping to soothing, repetitive audio sounds such as a waterfall or rain falling.
If none of the above suggestions help you see improved sleep habits, you should consult your doctor. He or she may prescribe a sleep aid or suggest something over the counter. Remember that sleep aids are not meant to be taken for long periods of time and can become habit forming. Also, don’t drink alcohol when using prescription of over the counter sleep aids.
It my take time to completely restore your sleep pattern if you’ve suffered from insomnia, particularly if you are under stress. Some people are unable to get themselves in the sleep pattern of getting seven to eight hours of sleep. Even slightly irregular sleep patterns such as interrupted sleep or trouble falling asleep can cause fatigue during the next day. There are lots of fatigue cures to help you manage this fatigue. Here are a few:
Naps: This might sound like a no-brainer. If you’re tired, then take a nap. However, if you’re having insomnia symptoms then naps may only agitate those symptoms. If you are able to nap during the day, test to make sure your sleep problems don’t actually worsen instead of getting better.
Exercise: Adding healthy activity to your daily routine will help to improve your sleep pattern in a variety of ways. Being unfit can reduce energy levels and create feelings of depression. Exercise does not require an expensive gym membership or even a lot of time. Adding a 20 minute walk to your daily activity and weekend bike rides is a great fatigue cure because even this small amount of physical activity helps to release endorphins which is known to improve cognitive functioning and elevate mood states.
Avoid alcohol and drugs: Although you may find what seems like temporary relief to sleep problems by drinking alcohol or using drugs, in the long term these things will only heighten your insomnia and lead to worsened fatigue.
Supplements: Adding a supplement to your daily routine, which triggers the creation of enzymes to eliminate free radical molecules in your body is known to help eliminate fatigue. Protandim is one that works because it decreases oxidative stress, the main cause of free radicals in the body.