What to do if you have trouble sleeping

:
Kevin Rubino Kevin Rubino on 19:04 04/17/19
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Try a DIY "sleepy dust" recipe.

This natural sleep remedy consists of only two commonly found ingredients when you’re dealing with insomnia, or just want to have a good night’s sleep.

Ingredients:

  • 5 tablespoons of cane sugar
  • 2 tablespoons of sea salt

Mix these two ingredients together. Put the mixture right under your tongue when you can’t sleep or have other sleeping issues. Keep taking this mixture on a regular basis, until you notice that the sleeping difficulties are gone.

Aside from using this recipe, there are other options available when it comes to having a good night’s rest. Here are some ideas:


Follow the 4-7-8 method

Developed by Dr. Andrew Weil, this breathing exercise will help you relax, and get you to fall asleep, even in only 60 seconds. 

This technique is a breathing exercise that was designed by Dr. Andrew Weil. It was developed based on an early yogic pranayama (breathing technique), which allows people to control their breathing and reactions.

If you practice this exercise on a daily basis, it will help you relax, and get you to fall asleep, even in only 60 seconds.

Here are the steps:


  • First, separate your lips and exhale completely through your mouth.

  • Then close your lips and inhale silently through your nose. While doing this, count to 4.

  • Hold that breath for 7 seconds and relax.

  • Then exhale completely making a whooshing sound for 8 seconds.



Choose the right sleeping pose

The way you sleep can impact the quality of your sleep in a huge way. 

Sleeping on your back is one of the best ways to fight insomnia. It allows your head, neck and spine to be at rest in a neutral position. Even though this sleeping position isn’t the most popular, experts agree that this is one of the best options for a healthy sleep.

Sleeping on the side, or in a fetal position can restrict your breathing and cause joint or back pain the next morning. While this position is recommended for pregnant women (as it improves circulation), it may not be that good for others.

Sleeping on your stomach is probably the worst option for healthy and peaceful sleep. Your spine is not in a neutral position when you lie on your stomach, and that affect your back and neck. On top of that, sleeping this way can cause numbness due to pressure on your joints and muscles.


Get rid of your old mattress

A bad mattress is one of the biggest culprit that can contribute to insomnia and other sleeping problems. If your mattress is more than 7 years old, you should change it.

A bad mattress is one of the biggest culprit that can contribute to insomnia and other sleeping problems. If your mattress is more than 7 years old, it’s about time to change it.

Different parts of our body exert different pressure on the mattress. As it ages, the mattress loses its ability to support your body correctly. There are a wide range of mattresses available in your market. Choose the best option depending on your body shape, healthy issues that you might have and your budget.



Try abdominal breathing

Close your eyes and focus on the breath falling in and out of your body. As you do this, picture each part of your body relaxing, one at a time.


Use honey

Honey contains a nutrient called tryptophan, which helps you to relax and gives your body the signal and "it is time to go to bed." Our body does not produce this nutrient naturally.

Honey contains a nutrient called tryptophan, which helps you to relax and gives your body the signal and “it is time to go to bed.” Our body does not produce this nutrient naturally, but we can obtain this nutrient through our diet. One such good source is honey.

Sometimes we inadvertently wake up in the middle of the night. This happens because even in our sleep, our brain requires a substance called glycogen. So it induces the adrenal gland in our kidneys to produce adrenaline and cortisol, which disrupts our sleep.

Luckily, honey also contains glycogen. Consuming it before sleep will help you avoid that adrenaline rush and ensure a good night’s sleep.




Try this simple hand exercise

Traditional Chinese doctors teach this to their patients who suffer from fatigue and lack of sleep. 

Here’s a simple hand exercise that you can do whenever you feel tired. Traditional Chinese doctors teach this to their patients who suffer from fatigue, lack of sleep and it’s great for general well-being as well!

Let’s start with the basics. We have 6 channels on each hand:


  1. The thumb (corresponding to the lung channel)

  2. The index finger (corresponding to the large intestine)

  3. The middle finger (corresponding to the pericardial canal)

  4. The ring finger (the triple heater)

  5. The pinky finger (corresponding to the heart channel)

  6. The back of the hand (the back channel)


We are going to make use of each channel of our hands with this exercise. Here are the steps:


  1. Pull your arms forward slightly.

  2. Cup your hands and rotate them inward with both wrists for 150 times.

  3. Repeat the same motion, but now rotate outward, for 150 times.


If done every day, this exercise will help you relax, stops pain particularly in the shoulder region and makes you sleep better.



Find a sleeping time that works for you

Remember that you have a specific chronotype (early bird, night owl, etc), and if you wake up, at a time that is not consistent with your chronotype, it can make mornings miserable. 

You are going to bed at the wrong time, FOR YOU.

Remember you have a specific chronotype (early bird, night owl, etc), and if you wake up, at a time that is not consistent with your chronotype, it can make mornings miserable.

For example if you are a night owl and you are waking up at 6 am, even if you went to bed at 10 (giving you 8 hours to sleep), you will still feel terrible, because your brain still wants to produce melatonin, while you are trying to wake up!



If nothing seems to work, get a checkup

If you’re not sleeping well, your brain could be in trouble.


In a study published in the journal Science, eight volunteers first got a good night’s rest, then stayed awake for a full 36 hours afterward.

After just one sleepless night, each of them showed a 50 percent increase in a protein called tau.

It’s normal to see tau in brain but people with Alzheimer’s have more of it. 

A bad night’s sleep can take its toll on your memory. A single night of poor sleep is linked to a 10 percent increase in amyloid beta, a protein associated with Alzheimer’s.

Even if you think you’ve been getting enough rest, don’t be so sure. You could be getting poor sleep without realizing it. Approximately 20 percent of women and 30 percent of men suffer from sleep apnea, a very common sleeping disorder. Those with sleep apnea have been reported to wake up upwards of 60 times a day.

If you’re not sure if you have sleep apnea, look out for signs such as snoring, morning sore throat, or lack of energy. Take to your doctor right away if you have sleep disordered breathing. Fixing this one simple thing can make all the difference in the long run.

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