Insomnia 7 tips for people who cant sleep

Insomnia 7 tips for people who cant sleepInsomnia 7 tips for people who cant sleepNo one enjoys showing up to work groggy and tired after a sleepless night, but too many of us are having trouble catching those elusive zzzs. 1 in 3 people around the world sufferfrom insomnia. All too often, we are poor sleepers who have created self-defeating habits that make insomnia inevitable. And those missing hurs dont just make us tired, they also hurt our performances at work insomnia can lead to poorer concentration and focus, and can increase your chances of depression and of getting into an occupational accident.Here are tips on how to avoidthis bybuilding better sleep habits1) Leave your bedroomWhen you cant sleep, you may think your best bet is to close your eyes and tough it out in your bed. But expertshave found that its better to get up and leaveyour bed if you elendice that you cant sleep after 20 minutes. That way your bed doesnt get linked with negative associations, which will only make sleep harder.Get up, go sit on your couch and maybe pick up a book. Return to your bed after you feel yourself getting sleepy.2) UnplugTry turning off your technology devices an hour before bed. Our smartphones, computers, and TVs emit a blue light that disrupts our sleep schedules by convincing our brains that its morning at 11 p.m. Instead of scrolling and tapping on screens, you could try winding down from a long day by reading a book before bed or journaling your thoughts.3) Dont stress yourself outDont beat yourself up over not being able to sleep. That means not obsessing over the clock and seeing how few hours of sleep youre getting. The Ohio Sleep Medicine Institute says that will only catastrophize the bad sleep episode and put unhelpful pressure on yourself. Instead, you should take a longer view. You may not get a good nights sleep tonight, but you will get one tomorrow, no sweat.A good technique to use when stress is keeping you up keep a notebook and pen nearby and write down every single thing thats keeping you awake. Once its on paper, its free. That should clear up your mind to get some sleep - and you may wake up with some solutions.4) Wear your bodyoutIn a survey of 1,000 people, the National Sleep Foundation found that people who exercise reported better sleep than people who didnt exercise- even when both groups logged the same number of hours.Although vigorous exercisers in the study hadthe biggest difference in sleep, even a 10-minute walk can help increase your chances of a good nights sleep.Just try not to exercise in the hours right before bed, some experts say that it can impair your ability to sleep if its too intense.5) Relax your muscles to ease your mindProgressivemuscle relaxationis a centuries-old technique anyone can use to get your body to stop holding everything in and relaaax.You flex and tense each muscle group, and then relax these musclesin 20-second intervals. You can start with your face by lifting your eyebrows a nd then relaxing them to ease tension out of your forehead. Then repeat this method with each body part.By the end of the exercise, your body should feel looser and your mind calmer.6) Go to bed at the same time each dayYou want to train your body to get tired at the right time each day.The National Sleep Foundation recommends going to bed and waking up at the same time to promote good sleep habits. That maymean cutting back on your naps, so youre not energized when you should be tired. Try keeping a sleep diary, so you can see when you are going to bed.7) Try home remediesEveryone hastheir favorite naturalsleep aid thermisch baths, hot milk, lavender oil and chamomile tea have all been found to promote better sleep habits. The mileage on these home remedies may vary, but sometimes just the ritual of making a hot cup of tea can help soothe your mind.