Sleep is essential for health, providing rest and restoration for mind and body. But although it’s restful, sleep is actually quite complex and busy in its own right. Nearly everyone has spent at least one night lying in bed wishing for sleep. But for many, it’s a nightly struggle. Fortunately, lifestyle changes and behavioral treatment can help many sufferers, and medication is available for those who need it.
Different Ways to Deal with Insomnia
Get up when your alarm goes off
Sleeping later than normal throws your body off schedule and will make it harder to fall asleep tonight, perpetuating the problem. No matter how tempting it feels to huddle under the blankets, your body won’t react well to a snooze-in–and neither will your boss.
Go out on the balcony
Bright natural sunshine is the strongest and therefore the best, but it’s not always easy to find. Bring the sun indoors by turning on all of your lamps, and consider getting a light box that has a couple hundred lux for the dark days of winter, or if you need to consistently get up before the sun. Natural light calibrates your body’s clock for the rest of the day.
Sip coffee
Caffeine temporarily interferes with the chemical signals of sleepiness, so we feel more alert, Just the aroma of coffee beans can alter the activity of genes in the brain to reduce the stress of sleep deprivation,
Rehydrate and refuel
You wake up dehydrated, which adds to fatigue, it is good drink a glass of water upon rising. Another habit that will make you feel more alert and boost your cognitive performance is eating breakfast within an hour or so of waking.
Make up for one hour of sleep in 30 minutes or less
Research has shown that a short afternoon nap can make up for the loss of one hour of nighttime sleep and can improve alertness, performance and mood.
Take a walk
A brisk 10-minute walk can boost energy–more than a candy bar, and often for up to two hours. The afternoon exercise can have a beneficial effect on the circadian rhythms of humans.
Get a ride
Consider hitching a ride home with a spouse or a friend or take public transportation–especially if your sleepless night is one of a series and not just a blue-moon occurrence.
