Sleep disorders are fast becoming one of the most common problems faced by people today. One of the reasons no doubt for their frequency is the high levels of stress and anxiety present in today's world. Most people find it very difficult to tune out and turn off at the end of the day. Finding ways to relax and let go can there be essential to getting a better sleep.
The severity of sleeplessness can vary greatly among people, ranging from a few hours of insomnia caused by acute stress, to weeks or even years of chronic sleeping difficulties. Yet, no matter what the severity, when insomnia strikes, a person's quality of life-and the quality of life of those around them-really suffer.
One of the best ways to get a good sleep is to learn how to let go of distracting thoughts, stress and anxiety. Of course this is much easier said than done. Finding tools to de-stress at the end of a busy day can however help a great deal when it comes to getting those much needed Zs. Below are some of the most effective ways of quieting the mind and getting yourself into the sleep zone.
1. Regular Exercise. The benefits of getting regular physical activity are many, but one of the most important is its effect on sleep quality. Physical activity allows the body to get rid of stress and anxiety. Exercise quiets the mind and tires the body both of which are essential for a good night's rest. So if you are not getting enough physical activity than consider adding this to your regular routine as a means of improving sleep. By removing the momentum from your active mind and putting it along your muscles you'll be guaranteed a more peaceful sleep. Just be sure that you do not exercise right before bed as this can over stimulate you.
2. Nutrition. Getting adequate nutrition can be fundamental to getting a good sleep. There are some vitamin and mineral deficiencies that can actually cause insomnia. Lacking vitamin B can affect the nervous system and this means that it can make you more prone to anxiety and panic disorders. Not getting enough complex carbohydrates can also affect mood and sleep so make sure that you are not needlessly limiting these.
3. Avoiding Sleep Culprits. Just as important as ensuring you get enough of the right kind of foods is ensuring that you steer clear of the wrong kinds. Limiting caffeine and sugar consumption can make a big difference when it comes to getting your body relaxed and ready for sleep. Drinking too much coffee, tea or cola will increase your anxiety and give rise to nervousness and jitters. This can in turn affect your ability to calm down and get a good night's rest.
4. Meditation. Meditation is a great way to help your mind calm down. Learning to watch your thoughts and let go of them rather than getting worked up is really important technique for coping with anxiousness and insomnia. Practicing meditation regularly can dramatically improve the quality of your sleep and of your life more generally. If you're not sure where to begin, look for a beginner's meditation class in your community. Practicing meditation can take some effort, but the rewards are just as great.
5. Sleep Hygiene. Sleep hygiene refers to the practice of creating a regular bedtime rituals. As most experts advice, creating regular bedtimes and bedtime regimes are fundamental aspects of good sleep hygiene. If you are to stay up late on weekends and sleeping in rather than keeping your regular bedtime you should really think twice. Messing with the body's internal clock can create sleep disorders that last. Try instead to go to bed at the same time every night and to get up around the same time as well. Creating a regular sleep routine will help your body learn when to sleep and when to wake up.
6. Environment. Creating a good sleep environment is also key to a good night's sleep. If you have a TV in your bedroom you need to remove it right away. Anything stimulating in the bedroom can cause sleep difficulties. Remove any work related items as well from your sleep space. These can be reminders of your busy daytime schedule leading to increased anxiety and worry about the day to come. The bedroom should only be for sleeping and for romantic endeavors, but do not use it for work, or night time entertainment.
7. Supplements. If you're really struggling with sleep and anxiety issues and have tried all of the above and still can not seem to get sleep then you may want to consider opting for some herbal remedies. There are a variety of supplements on the market that can help with sleep. Some of the most popular and well known remedies include: valerian root, melatonin, skullcap, kava kava, chamomile and GABA. Trying an all natural sleep remedy is always best before opting for stronger pharmaceutical varieties.
Troubling sleeping can be a really difficult issue to deal with and often times it takes more than one strategy to get yourself back on track. Learning to cope with stress and find ways to help the body relax is however a tested and true method for curing sleep disorders. It may take more time than popping a sleeping pill, but it will lead to a longer lasting and safer cure.