Have You Asked Yourself…..Do I Have Insomnia?
Help…I can’t sleep! Are you constantly waking up at night? Do you have trouble falling asleep? You may have insomnia. I have experienced this problem from time to time. I’m going to share with you things that can help you fall asleep.
Doctors say that you may have insomnia if you have trouble sleeping at least three times a week and it has lasted for 3 months or longer. It may be a behavioral pattern. Your bedtime routine may not be telling your body that it’s time for sleep. If this has been going on for awhile, it would be best to talk to your doctor to make sure there is not something medical going on.
If your sleeplessness happens randomly or more often than you would like, here are some things that have been proven to help.
What To Do When You Can’t Sleep–
The best natural sleep aid I have found helpful is Melatonin (Benesom). It is a hormone produced naturally in your body in the pineal gland in the brain. It helps regulate your sleep and wake cycle. You should talk to your doctor as you may not be able to take this if you have certain medical conditions like depression, low or high blood pressure, and many other conditions.
It is estimated that over 50% of Americans are deficient in Magnesium. There is a host of problems that can occur from this deficiency. Taking this mineral can help you sleep. Again, speak to your physician if you have any health issues. Typical dosage is 200-400 milligrams.
Things That Can Help You Fall Asleep–
I love Traditional Medicinals Nighty Night with Valerian and notice a big difference when I drink it about an hour before bed. Also, a hot bubble bath by candlelight relaxes your muscles and makes you drowsy. White noise works for me sometimes. There are great free apps available. My favorite is Rain, Rain. Make sure your room is cool. When we are warm, it can disrupt sleep. I love my new app called Breethe. They have great sleep recordings.
Studies have shown that for optimal sleep, you need to use your bedroom for only 2 things, sex and sleep. It is recommended that you lower the lighting in your home (I have my whole house on dimmer switches) in the evening.
Turn off all screens at least 1 hour (more is better) before bed. If you use your phone as an alarm, please let friends and family know not to text or call between your sleeping hours. Make sure all lights from cable boxes, alarm clocks, computer plugs, etc, are out of your line of sight during the night. Those “blue” lights can disrupt your sleep, believe it or not!
There is a new way to turn down the “bluelight” coming from your computer. It makes the color of your screen adapt to the time of day. Get it for free here:
I hope this information is helpful. If you have questions, as always, please leave a comment or question in the box below.