Sometimes we all have difficulty sleeping. Learn how to get some zzzs when insomnia strikes. There are many quick and actionable solutions to take into consideration. You may find that the solutions to your sleep problems are easier than you thought. In just 12 minutes, you can cure your insomnia.
The morning is bright, and the evenings are dark.
The bright light you expose your body to first thing in the morning will help it get into a routine. Every day, spend 5 minutes in the sun.
You can fall asleep quicker if you keep your blue and white lights to a minimum at night. Computers and smartphones emit high levels of blue and white light unless they are fitted with a blue-light filter.
Use your blue light filter to the maximum if you have to use an electronic device within 2 hours of going to bed.
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Ever tried to study something dull and fallen asleep? You may have fallen asleep at an event while listening to the speaker drone on.
Keep your attention on something that you find boring to recreate the feeling of sleepiness. You can listen to an audiobook about a topic that you do not find interesting.
You can also read a book you don’t know. Don’t worry if you don’t understand what is being said. Just read it. This technique will help you sleep if you’re a worrier or are too excited to go to bed.
Use your imagination.
Imagine yourself watching sheep. Count each imaginary sheep as it jumps over a fence. Focus on the way the grass is waving in the wind. Does the sky have fluffy clouds? You can create your own world and lose yourself in it until you fall asleep.
Imagine yourself in your favorite location. Imagine a place where you feel relaxed or happy. Include details in your image. Feel the sand between your toes or watch the waves crash at the beach. Imagine yourself in peaceful places and lose yourself in a dreamy world.
You can meditate or pray.
Stop overthinking every situation. Rumination is a brain activity that causes anxiety. Creating worrisome scenarios in your head amps you up. Your body will believe that the scenarios you create are actually happening.
When you worry constantly, your body may enter a mode of fight or flight. You end up being too alert and awake because your body senses that you are in danger.
Imagine the positive things that can happen instead. Worrying about things that never happen is a waste of time. You can find relief from anxiety and worry by using formal meditation techniques or yoga.
If you are a believer in God, then you can pray about your issues and give your worries over to your higher power. Many addiction programs encourage you to let God take care of your problems and give up control. It can be comforting to know that God is in charge, not you.
Cure for a stuffy nose
The air in winter can be dry, making a stuffy or runny nose worse. You can add moisture to your room by using an essential oil diffuser or vaporizer that contains Vick’s Vapor Rub or similar menthol.
You can also purchase a nasal irrigation device at most drugstores. You can use any nasal irrigation device with the correct saline solution. Never fill a nose irrigator with tap water.
Never use a nasal decongestant spray for more than three days. Decongestant nose sprays can be helpful for colds in the short term, but they can also cause rebound stuffiness when used for longer than three days.
Exercise for 12 minutes per day.
Exercise every day for 12 minutes in 2-minute spurts. HIIT stands for high-intensity interval training. You don’t even need to sweat if you perform six 2-minute bursts of high-intensity, high-energy aerobic activity during the day.
You may find that you sleep better at night if you do 4-6 jumping jacks per day. A HIIT workout also increases metabolism better than any other type of exercise.
You can also jog or walk fast for 12 minutes. It is better to do some exercise than nothing at all.
Try Electrolytes
You can use a mineral or an electrolyte to help relax your body and also address any dehydration you may be experiencing from a long day. You can buy mineral supplements at health food stores or drink electrolyte-infused sports drinks or water.
Buy potassium chloride and magnesium chloride online, add them to water with sugar-free sweetener, or eat bananas for an extra potassium boost. Be sure to watch your dosage when using these supplements so you don’t create a problem instead of solving one.
Beware of sports drinks that contain added caffeine or sugar. These can provide you with a boost in energy rather than helping you relax and fall asleep.
Melatonin is a great alternative to melatonin.
Melatonin may help some people sleep. You can be in dreamland within 12 minutes if you use a melt tab. Melatonin can be a problem for some people if taken every day, while others find it works well with just 1-2mg.
This can be the panacea for those who work shifts that disturb their sleep cycle a few times a week.
Drink herbal tea.
Herbal teas are a great way to relax and sleep. Find your favorite herbal teas at natural food stores. Other herbal remedies may help, too. You can try a new blend each night until one works.
Stop Caffeine
You may want to reduce your coffee intake, especially after 4:00 p.m. You need time for your body to adjust to caffeine. Some people can cope better with caffeine in the morning, while others prefer to avoid it altogether.
Look inside your medicine cabinet.
Sleep medications can be taken when you are desperate to get good sleep. It is important to get the recommended amount of sleep for your health and safety.
Many medications are available in drugstores for occasional use. You should consult your ENT physician if you need sleep medication every night.
See the Doc.
A physical problem may be preventing you from sleeping. You may need to use a sleep aid or medication if you have a medical condition. Your ENT doctor might suggest a sleep test to determine the cause of your sleep problems.
A medical device may be needed to help you sleep. Your ENT doctor might prescribe:
- CPAP
- Inspire is an FDA-approved implantable device that helps you sleep with sleep apnea.
- BiPAP
If you suffer from serious issues like:
- Wake up gasping for air.
- Needing to use the bathroom more than once a night
- Sleeping less and waking up early each morning is not a good idea.
- Sleeping problems
