Self Help For Chronic Insomnia

By | November 10, 2017

Natural Cures for Insomnia

Hey guys, Axe here from DrAxe . Oneof the most common things I'll hear from my patients, is they'll say, quot; Axe, I can'tsleep.quot; And if you're one of those people that have trouble falling asleep, or strugglewith insomnia, or you wake up during the night, that's very common. In this tutorial I'm goingto go through the exact steps you need to follow to get better quality of sleep andto help you fall asleep fast. Step number one in overcoming sleep deprivationis to change your diet, surprisingly. And, for a lot of people, their diets are keepingthem from falling asleep. Before you go to bed, you need to really drop your carbohydrateconsumption. If you're consuming too many

sugars and carbs, your body is burning those,it's getting warm. And so, lowering that sugar, and grain intake, and carbohydrate intakebefore bed is important. And get some good quality fats before you go to bed. Somethinglike an avocado is a great food to actually help you fall asleep at night, either avocadoor some organic yogurt. So again, avocado and organic yogurt, are the best foods tohelp you naturally fall asleep. The reason they work is those foods are high in magnesiumand potassium. Magnesium and potassium are two crucial nutrients you need to help relaxthe body and to help you fall asleep at night. So remember avocado and yogurt, the top twofoods you can consume just a little bit here

or there in the evening that will help youfall asleep at night. The second step you need to do to overcomeinsomnia is to reduce stress. And for most people, along with diet, this is the big thingthat's keeping you up at night, is your mind starts racing, you keep thinking and you can'tshut your brain off. And there are several reasons for that. One, is you watched TV upuntil the point that you went to bed. That visual stimulus you're watching constantly,especially the blue light, and that doesn't just include the TV screen, it also includesyour computer, your iPad, or your phone. And that light is blue light, which actually tellsyour pineal gland in your brain that it actually

needs to keep running, so it messes with yourcircadian rhythms and cortisol levels. It keeps you from falling asleep at night whenyou were looking at that bright blue light in the computer screens and TV screens. So,about 30 minutes at least, ideally, an hour, but at least 30 minutes before bed, you needto shut off all electronics, and you need to start reading something that helps yourelax. Or start journaling. So you can get out ajournal and start writing things down. You can look at your schedule for the next dayand write that down. But I really recommend reading a novel that you enjoy, reading adevotional, your Bible, or just something

that helps you relax and wind down at least30 minutes before bed. And that's going to help, and in general reducing stress. And if you have something that's really stressingyou out, that's keeping you from sleeping at night, I recommend you start writing downthose things that stress you out. Work on addressing those the best you can, and thenstart scheduling things into the week that you love to do. It is so important. If you'vehad a great day, and you've been happy all day, it actually creates certain hormonesin your body known as endorphins that actually help you fall asleep at night. So actually,having a good mood throughout the day can

help improve your sleep at night. So stepnumber two, shut down the computers and read a book before bed. As well as just add somejoy into your life. Reduce stress; it's very important for falling asleep at night. Step number three, is take quality supplements,especially a magnesium supplement. And taking a magnesium supplement, about 400 to 500mga night before bed, can help you naturally reduce stress, and really improve sleep. Andso I recommend a high quality magnesium chelate or magnesium citrate before bed. So takinga magnesium supplement can help you fall asleep. Also supplements like melatonin can help,or valerian root. But I don't recommend doing

Insomnia

*PROFESSOR KEVIN MORGANDIRECTOR, SLEEP RESEARCH UNIT Insomnia is difficulty getting to sleepor staying asleep, despite adequate opportunities to sleep, that renders the individualdysfunctional the next day. There are things that cause the insomniainitially but the more important things are the things that maintainthe insomnia. I have been suffering frominsomnia most of my adult life. *JANE MCGRATHINSOMNIAC

I am sleeping probablyabout between two and three hours. The issue here is cognitive arousal. There are some styles of thinking that can be quite detrimental to thesmooth onset of an individual's sleep. A racing mind.Thoughts that you can't control. Inability to switch off. If your mind is full of thingsand churning round, it's gonna meanthat it'll probably take longer.

But I'm sort of finding but it's nottoo bad now I know what to do and how to cope with it. One of the targets now we findthat very usefully helps people who have chronic sleep problems istargeting their thoughts and encouraging them to contain, and tosome extent discipline, their thinking. Try and make yourself calm down a bitso you are feeling rested and then usually you will findthat you can drift off better. Sleeping tablets are very effective forthe treatment of shortterm insomnias.

Their effect wears offafter several months of use and the health service recommends they are used for no morethan three to four weeks. Cognitive behaviour therapy is quitedifferent from pharmacological therapy. One of the main differences,it's a talking therapy, it's a therapy that requires you toparticipate and cooperate in treatment. We know from the evidencethat over 80% of people who receive this kind of treatmentfind it effective in the longer term.

Even before you go to see your , if you feel that your sleep isbecoming a problem, there are some things you can considerthat actually might be helpful. And the very first thing to consider isthe way you organise your sleep routine. Routine means roughly doing the things that are usually associated witha good night's sleep repeatedly. It means going to bed atroughly the same time, getting up at roughly the same time.

First thing in the morningis the most important. Get yourself refreshed, have a shower,anything that gets you alert and awake. At least that starts the day off well. You would be very wise not to nap. The reason you oughtn't to nap isbecause if you don't nap, you'll be more tiredwhen you go to bed the following evening and the more likely to go to sleep. If somebody suspects that they have asleep problem beyond the norm,

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