Sleep loss has increased with the situation of American's facing economic issues and possible pandemic issues that are traversing countries and hitting home. One can not help but be affected if they have any type of social life or listen or read any news. Many have had their sleep affected by these things, worries, stress, anxiety. All of these things can cause a lack of sleep, and if it lasts for more than a few weeks, you are most likely suffering from a bought of Insomnia.
Insomnia, although it effects elderly and women in particular, can afflict any person and can be a life long issue. Either way, it reduces the integrity of the human immune system, because when a human sleeps, there is serious rebuilding and healing going on. We all need our sleep to help us stay healthy. It is imperative.
The Institute of Sleep does have a website to help you: sleepfoundation.org. It can be used as a source if you are trying to figure out what will help eliminate the insomnia.
Below are a few suggestions that might help insomniacs deal with their issues. Most are very obvious, but some have come as a surprise.
Many people use the television to help them sleep. Although it might help initially, because the TV flashes something like 6-100 times a second, it's like a strobe light from your eyes to your brain, causing your sleep to be interrupted and you never reach the deep sleep you need, which is called REM. This reflects to Rapid Eye Movement, which is the deepest sleep you can reach.
Also, nicotine, alcohol and caffeine are stimulants and should not be taken prior to bedtime. Caffeine should be avoided after noon, so your body will not be stimulated prior to going to bed. The same goes with alcohol which is a form of sugar.
Exercise is a great way of tiring yourself out as well as getting the results of a good feeling, which calms your nerves and anxiety, thereby reducing your stress levels. Be sure to exercise more than three hours prior to going to bed.
Do NOT eat at least two hours prior to going to bed. It's better if it's even longer, but your body needs energy to digest and although much digestion does occur during sleep, if you overburden your body, it will not be good sleep.
Lastly, it's best to develop a regular sleep routine. Some of the things you can do are the following:
1. Get up and go to bed at about the same time each day so your body gets used to it.
2. Only use your bedroom for sleep and bedroom related things. Do not put a TV in your room, do not work in your room.
3. Read and / or listen to soothing music before bed.
4. Do relaxing yoga poses, strictly made for sleep induction. You can look these positions up online.
5. Your room should be dark, quiet and comfortable. Use white noise, a fan or something to block out extraneous and disturbing noise.
6. When having a bought of insomnia, if you can nap it's good, but it's good to not nap right before bed or have long naps during the day
Everyone has their own sleep habits and needs. Not everyone has the same need for sleep. Some need 6 hours, some need 10. It might be good to keep a sleep diary for a while to see if it's indicative of what sleep you do need!