Natural and Practical Methods of Tackling Insomnia

Published on: 31 December 2020 Last Updated on: 29 July 2024

Insomnia is a type of disorder experienced by a lot of people. The problems involved in this sleep disorder are difficulty in falling asleep, sleeping restfully throughout the night, and staying asleep for as long as you want to. Insomnia can have some adverse effects on your health because you are not able to get the amount of sleep you need to have energy throughout the day. You cannot function properly and risk getting into accidents on the road if you can’t focus on your driving from lack of sleep. Additionally, it can also lead to anxiety and depression since you are always tired and cannot cope with the normal activities that keep your mind and body healthy.

Many factors can cause insomnia like irregular sleeping schedules, neurological issues, pain and sickness, and even medications for certain conditions. While sleeping hours can vary with different people, it is recommended that adults get 7-8 hours of sleep every night. Because insomnia can cause serious conditions, steps must be taken to resolve this condition. For a lot of people, water-soluble CBD has been helpful.

Here are more natural methods you can try to tackle insomnia:

Exercising

Without a doubt, exercising improves physical and mental well-being. It keeps you positive, provides energy, helps you maintain your weight, and allows you to sleep better. Exercise can also reduce stress and anxiety that may be causing sleepless nights. Moderate exercise daily for at least 20 minutes is advisable, though you can decide to do something more vigorous during the course of the week. Setting a schedule for exercising each day puts you on the right track and helps you get the sleep your body requires.

Essential oils

Using essential oils has become more popular in recent years though they were used in ancient times for all sorts of physical conditions. They are all-natural coming from plants and herbs and have healing properties that make them effective. Lavender essential oil, for instance, is known for its calming effect and the way that it promotes good sleep. Whether taken internally or added to a carrier oil for massage, lavender can help relieve tension and induce restful sleep.

Steer clear of unhealthy habits

Smoking, drinking alcohol, or taking in too much caffeine can contribute to insomnia. Smoking is certainly one habit that needs to be avoided completely. Alcohol, in moderation, is not harmful. Just the same, it should be reduced especially if you are already having trouble sleeping. Some people drink to the point of stupor, thinking that it can relieve them from stress and make them sleep. This is not the case, though. The kind of sleep you get from too much alcohol is not restful, and you wake up feeling tired and experiencing headaches and other physical pains. Coffee in moderation is alright. Still, avoid having it at night as it can keep you from sleeping too.

Living healthy can help you avoid insomnia. Develop good sleeping habits so that it comes naturally to you. Have a good massage when you are tense and practice meditation and other relaxation techniques to make sleep come easy to you.

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Best Therapies to Cure Pain and Discomfort

The two most common non-addictive and non-invasive therapies are heat and ice. The two therapies can be used alternatively and are often employed as a preface to exercise. Also, these two agents must be used with caution and care. So it is always recommended to seek the advice of a healthcare professional before applying it. Heat therapies help in vasodilation that means drawing blood into the targeted tissues. The increased flow of the blood delivers the required oxygen and nutrients. It eliminates the unnecessary cell wastes too. The warmness relaxes the muscles, relieves the muscle pain and increase the motion. The cold ice pack for pain relief produces vasoconstriction. It means the slowing of the circulation that helps in reducing inflammation, pain and muscle spasm. The superficial cold packs are available in many forms, including a range of commercial packs, ice cubes, iced towels, cold compresses and various forms of hydrotherapy. The duration of cold therapy is always less than heat therapy, generally less than 15 minutes. The best cold pack for pain relief is regarded as the cold compresses. The effect of cold packs is known to last longer than heat packs. The cold or ice should not be applied directly over the skin. Always put a block such as a towel, between the cold agent and the skin surface to prevent any sort of damage. The damaged commercial cold packs must be discarded or thrown off immediately as the chemical or gel can burn the skin. The ice packs can be applied for multiple times a day (e.g. up to seven to eight times in a span of twenty-four hours). There are different types of ice packs which can be used for relief of pain. Every option brings effective results and patients can select the best for them based on the preference and budget. The common types of cold packs available on the commercial platforms include reusable cold packs which are generally filled with gels. Disposable ice packs which can be used for single use. These are known as instant cold packs as well a chemical reaction takes place as soon as the pack is opened. Here you don’t need to put the ice pack in the freezer prior to use. To evade any kind of ice pack burn, you must be aware to limit the application of ice to not more than 15-20 minutes. Plus, don’t dare to fall asleep putting on an ice pack. It could result in hazardous damage. With every kind of pain relief treatments, there comes a list of cautions. The ice application should be dodged by the patients with some specific medical ailments such as for the patient suffering from rheumatoid arthritis, cold allergic conditions, Raynaud’s syndrome, paralysis, and impaired sensation syndrome. In other words, the ice application and ice massage are highly helpful during the first 48 hours following pain in the muscles. Icing is a mild, drug-free method of dampening the pain of inflammation. Read also: An Overview Of Schizophrenia

The Relationship between Temperature & Sleep

Summer 2019 is in full swing, which means hot days and warm nights. Temperature & Sleep has a close relationship with one another. While a nice sunny day is something that can be easily enjoyed in the shade and under an umbrella, sleeping in a room that is too hot at night is extremely uncomfortable and may affect your sleep! Below is some interesting information about how temperature affects your sleep. Assuming you’re a living, breathing human like me, your body temperature is higher during the day and then declines at night. The innate ability of your body to control internal temperature is through a process called “thermoregulation.” As you get ready to sleep, your body starts to cool down through this process. The process of cooling starts around 2:00 PM to prepare you for sleep and around 5:00 AM is the lowest body temperature your body will reach. Temperature & Sleep has a close relationship with one another. A cooler temperature is associated with sleep, while a higher temperature is wakefulness. This is super counterintuitive but even though you may feel like a slug in a warm environment, you could be able to actually get to sleep better in a cooler environment because our bodies cool down during the dream state. Keeping your body’s internal temperature lower while sleeping has been shown to support a longer and deeper quality of sleep. Cool temperature & sleep are co-related with one another. Your body starts to work overtime to cool itself when it becomes too hot. This is because the body associates heat with activity. Increased body temperature will alert your internal clock to be more awake and alert which disrupts all stages of REM sleep. Oppositely, cold comfort may deliver a better sleep. This is due to the fact that your body will be able to lower its internal temperature early in the sleep cycle. So you may want to think twice before you load up with all those comfy and fluffy blankets that we all love so much! Research shows that 60 to 65 degrees is the ideal sleeping temperature and anything higher or lower than this ideal range can make it more difficult to fall and stay asleep. Additionally, varying temperatures outside of the ideal sleeping temperature seem to cause our bodies to struggle to reach the ideal body temperature for sleep. A Dutch study from 2008 evaluated this phenomenon by hooking up participants to thermostats and found that very small changes in temperature could prove useful to manage disturbed sleeping patterns. The benefits of sleeping in a cool room include falling asleep quickly, promoting anti-aging, and reducing stress levels. Cold bedrooms can promote the increase in melatonin, which regulates all of the body and governs many of the body’s immune, cardiovascular, microbiome, metabolic, psychological, and detox functions. In order to catch the best and most restful snooze, you might need to send the right messages to your body that it’s time to go to sleep by keeping a cool environment in the hours that lead up to sleep. Try out some of the following simple solutions to prepare yourself for a nice night’s sleep: Try to allow your body time to adjust and prepare for sleep. Make sure you give your body two to three hours before bed to start to cool down. A hot shower seems to be ideal when taken two to three hours before bed. Make a good investment in your bed, fur blanket, and be sure to keep it clean. Natural materials are best and are most likely to keep you comfortable. Make sure you keep your hands and feet warm. Keep your bedroom at roughly 65 degrees. In addition, there are several wonderful sleep gadgets out there to help make sure your bedroom is an oasis and you’re ready for sleep. Check out this article to learn more about various sleep gadgets that may be able to help regulate your bed temperature. Gadgets could be a great way to start improving other aspects of your sleep that you may be experiencing trouble with! So all in all, Summer 2019 might be about catching some rays and working up a sweat on the beach, but once you get back inside starting to cool off for the rest of the night might be your best bet to feel refreshed and energized for the next day. It seems as though the temperature has an important effect on sleep. Try to take a look back at your most recent sleeping patterns and see if your rest is being disturbed by the temperature of your room. Perhaps start a Temperature & sleep journal to keep track by writing a blog entry about your last sleep in the morning. We all could use a better-shut eye at the end of the day! Read Also: How To Sleep Better When You Have Cancer Ways To Sleep Well At Night As You Age 3 Health Advantages Of Good Night’s Sleep

Spot It Early: 9 Common Signs of Addiction You Need to Look out For

Almost ten percent of Americans have used some sort of illicit drug in the past month. Many of those people won't develop any signs of addiction. Typically, people start to use drugs on a recreational basis and over time move from only using in a social setting to using on their own. As time goes on and the disease of addiction progresses, they will begin to exhibit more signs and engage in riskier behavior. Fortunately, there are ways to catch addictions while they are forming. You can approach a loved one before their habit becomes a real problem, but only if you know what to look for. Learn more here. 1. An Increase of Stress and Feelings of Paranoia: Most people turn to drugs and alcohol at stressful times in their life. If you know someone who has a history of turning to substances when they are upset and you find out they are going through a stressful period, you may want to reach out to lend them support. If you reach out and you notice your friend responds with feelings of paranoia, they may be already headed towards developing an addiction. Talk to them about their recent drug and alcohol use. 2. Changes in Behavior: Depending on how often you are able to see your loved one, you will be able to notice changes in their behavior developing. They may start to miss work more, have problems in school, and not care about showing up at social engagements. They may also start to isolate themselves more so that they are able to make more time for using. Their conversations will become dominated by talk of drug and alcohol use. And, they will most likely fall on hard financial times and constantly need more money. 3. Cold or Flu-Like Symptoms: Cold or flu-like symptoms can develop due to long term use of many drugs including meth and opioids. For those who inject the drugs, they will often develop a cough and a runny nose as well as puffy eyes. If you notice that your loved one has some of these symptoms but they don't want to go to the doctor, it could be because they have something to hide. 4. Manipulative Behavior: Drug and alcohol addictions are expensive. Depending on how much access a drug user has to cash, they may frequently be in need of more money to feed their habit. When combined with the threat of withdrawal symptoms, many addicts will choose to steal or manipulate their loved ones in order to get the money they need. They will come up with lies and tell stories in order to borrow more cash. They may also steal valuables from their loved ones that they can sell later for cash. 5. Unexplained Disappearances: Unexplained disappearances are a common indicator of addiction. In order to become an addict, you have to dedicate a lot of time to it. The more time an addict spends high, the less comfortable they tend to feel around friends and family members that don't use. Over time, they may start disappearing for a few hours. After a while, it could become more frequent with disappearances that last for days or even weeks. 6. Dishonesty: If you are using drugs and alcohol frequently, there are very few people in the world who will allow you to openly continue to your behavior. Many addicts feel they have to lie in order to support their habit. If you notice that you keep catching your loved one in lies but aren't sure what's at the root of it all, you should consider whether they might be using drugs or alcohol. 7. The frequency of Use: As mentioned earlier, many people who abuse substances start off by having more control over their use. Over time, they begin to develop a tolerance that causes their body to feel like it needs more just to get high. The more you ingest, the higher your chance of getting addicted. Many addicts feel like they can quit any time they want. This should be a red flag about someone's use since if the problem is being talked about, they probably should have already stopped. 8. Discovery of Drug Paraphernalia: If someone is using drugs, you may not always find their stash. But, you can usually find some evidence of their use, such as drug paraphernalia. Make sure if you confront a loved one about what you have found, that you have all your facts straight before you make the accusation. Most addicts will deny any evidence they are confronted with. 9. Development of a Tolerance: If you have been using drugs and alcohol yourself and you're concerned that you may be pushing it too far, you should consider whether or not you have developed a tolerance to the substances. Tolerance is your body's way of telling you that it has made a permanent adjustment to craving that substance. It's a dangerous indicator of addiction. Other Signs of Addiction: If you have any of the signs of addiction on this list, then it may be time for you to consider a recovery facility. But there is one more major sign left to mention - continuing despite negative consequences. If using substances has been leading to problems in your relationships or finances, then you need to take the problem seriously and get help today. Learn more about rehab here. More Helpful Advice: Now that you know the signs of addiction, you can keep an eye on your loved ones to make sure they stay safe and healthy. For more health and fitness advice, check out our other posts today. Read Also: Famous Alcoholics And The Symptoms Of Their Addiction How To Know If You Have An Addiction: 7 Common Signs Not On The Straight And Narrow: 4 Telltale Signs Of Drug Use In Teens

Natural and Practical Methods of Tackling Insomnia

Here are more natural methods you can try to tackle insomnia:

Exercising

Essential oils

Steer clear of unhealthy habits

How to Treat the Symptoms of 5 Common Gastrointestinal Conditions

What is the best way to consume CBD? CBD capsules & softgels!

Content Rally

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

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Best Therapies to Cure Pain and Discomfort

The Relationship between Temperature & Sleep

Spot It Early: 9 Common Signs of Addiction You Need to Look out For

Natural and Practical Methods of Tackling Insomnia

Here are more natural methods you can try to tackle insomnia:

Exercising

Essential oils

Steer clear of unhealthy habits

Share this Article

How to Treat the Symptoms of 5 Common Gastrointestinal Conditions

What is the best way to consume CBD? CBD capsules & softgels!

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

Leave a Reply

Popular

Follow Us

Recent

Related