Five Medication-Free Ways to Get Your ZZZs.
What is Insomnia?
If you’re finding yourself staring at the clock, watching the morning creep closer and closer with no sleep under your belt, know that you’re not alone. The inability to fall asleep or remain asleep is called insomnia. According to The American Institute of Stress, insomnia affects 3 million Americans. Unfortunately, stress and insomnia can occur together with one making the other worse and vice versa. This loop creates a vicious cycle.
What Can Happen if You Don’t Get Enough Sleep?
Sleep is an essential function that the body needs to recuperate, heal, and maintain energy. While we sleep, the brain and body are recovering, recalibrating, healing, and building strength. Without enough sleep, we can develop physical and mental health issues such as:
- A weak immune system.
- Increased weight gain.
- Increased chances of high blood pressure, stroke, and heart disease.
- Higher risk of depression, irritability, and confusion.
- Poor school and work performance.
- Heightened feelings of anxiety.
Fall Asleep Naturally
For many people, sleep medication is not an option. Medication meant for sleep can make some people feel groggy the next day. Some sleep medication can also lead to dependence. Being able to get enough sleep without sleep medication is easier said than done, but it’s possible.
Cut Down on Caffeine
As wonderful as coffee is, it can throw a wrench in someone’s sleep cycle. Caffeine can also keep your body keyed up, unable to get to that sleep zone.
The best thing to do is to avoid coffee altogether. If that’s not possible, then try to keep any coffee and sugar consumption to a minimum and stay away from coffee for at least five hours before your scheduled bedtime.
Stick to a Sleep Schedule
Train your body to get enough sleep, at least 6-8 hours. Set a time for you to fall asleep and wake up, and keep that same schedule on the weekends. An irregular sleep cycle can prevent your body from knowing when to sleep. Also, perform the same “sleep ritual” before you go to bed every night, like bathing or listening to calm music. This ritual gives your brain a “cue” that it’s time for sleep.
Set an Electronic Ban
Studies have shown that any “blue light” (mostly found in televisions, LED lighting, and smartphones) can keep the brain keyed up and awake because it suppresses melatonin. One hour before bed, start dimming the lights and keep away for televisions and electronics.
Move your Clock
Clocks can make stress worse when someone is experiencing insomnia, especially loud ticking clocks or bright digital clocks. Instead of keeping a clock in your room, place it in the bathroom or outside in the hallway, creating a stress-free haven for your mind.
Try Relaxation Techniques
Because insomnia can cause stress, and stress can cause insomnia —learning how to relax can help you fall asleep. By prepping your body for bedtime, you can train your body to power down. CamiGo can work as part of your relaxation technique before bed. CalmiGo helps your body relax in three ways: breathing regulation, multisensory stimulation, and relaxing lavender scent, helping to provide drug-free relief for times of stress and insomnia.
If you are feeling the effects of insomnia, don’t let the stress start you on an endless loop. You can make a few changes to get you on the right track for your health and your mind.
