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Do you have Insomnia? What to do to get a good night’s sleep?

Written by Simon Morris

If you have Insomnia and don’t get enough or perfect sleep in the night, then you are absolutely standing the right place. It is because in the same article you are going to meet some good techniques and tips by which you easily get a perfect sleep at night. Insomnia is a disease in which a person isn’t able to sleep at night. After performing so much time and techniques also the person who is suffering from insomnia is don’t able to sleep properly.

Therefore, now the major question that arises here is what that person needs to do in order to tackle the problem of insomnia? Well, there are several simple methods present which people have to follow when they have insomnia. Among all the methods one of the best is counting sheep. In the same method, the person who is suffering from insomnia thinks that he is standing in a ground which is fully filled with sheep. After then, he has to start counting the sheep and count them all properly. By doing the same task, one becomes able to get a good sleep at night.

Take proper diet and use a good mattress

Well, the same thing which you listen to here is the most important among all to get a perfect sleep at night. One should know that taking the proper and fully enriched diet with nutrients and minerals help a person in getting off all types of sleep-related problems. People have to take that diet which is heavy or which help them out in getting more and a perfect sleep at night.

Another major thing on which they have to pay more attention is the sleeping process. They have to know that in order to get good sleep they have to choose the best and most appropriate type of mattress. It is because sleeping on it is scientifically good advice as it helps in getting proper sleep. Also, if a person wants to enjoy the proper sleep, then that person has to take a proper position to asleep in which that person feel more comfortable and relax.

Perform physical exercises regularly or take sleeping pills

These two are also the best methods to overcome the problem of sleeping related activities when you have insomnia. One should know that they have to do some physical exercises regularly on a daily basis as to become healthier and to get proper sleep. Yes, by doing the physical exercises a person’s calories burn, and then he required to take rest, and as a result, that person gets a good sleep at night.

On the other side, if a person isn’t able to sleep properly even after following all the methods or techniques which are mentioned above, then the last option is taking sleeping pills. It is the simplest and easiest method to make a deal with the same process. People who are suffering from insomnia only have to take pills, and then they simply get an appropriate sleep at night.

General Safety Issues, Health Issues

NATIONAL SLEEP AWARENESS WEEK

Sorry, friends, but  I slept through this national observance, which was March 5th through 11th!  Last week was exceptionally busy, with out-of-town guests, and being away from my desk a day or two.  I do apologize, but it’s never too late to talk about how important sleep is to everyone – no matter how young or old you are!  Sleep profoundly affects our health and safety.  Just this past Sunday, those of us in parts of the United States reset our clocks forward one hour, losing one hour of sleep.  Experts have said that more early morning car accidents occur the first week after “springing ahead”, because that earlier hour means it’s darker.  The same holds true when we set our clocks back one hour in November, when accidents happen more frequently because it gets darker earlier than we are accustomed to.  

March 2 and 3rd, the National Sleep Foundation’s Sleep Health & Safety 2012 convention took place in downtown Washington, D.C., at the JW Marriott Hotel.  Causes of sleep deprivation were examined from both clinical and public health perspectives.  They offered two tracks – a Health Care Professional Track targeted to primary care physicians that provides CME credits for physicians and health care professionals, and a Public Health Safety Track targeted to public health, transportation, and safety professionals, as well as government officials and sleep researchers.  It will be interesting to read their findings. 

Many Americans are sacrificing their sleep health by working longer into the night.  Thousands of fatigue-related car crashes occur each year.  Many persons have sleep disorders, and most go undiagnosed and untreated.  The National Sleep Foundation recommends that U.S. adults receive on average, 7 – 9 hours of sleep per night.  It is reported, however, that 37.1 per cent of adults say they sleep less than seven hours per night.  Persons reporting sleeping less than 7 hours on average during a 24-hour interval are more likely to report unintentionally falling asleep during the day at least 1 day out of the preceding 30 days, and nodding off or falling asleep at the wheel during the previous 30 days.  Frequent insufficient sleep (14 or more days in the past 30 days) also has been associated with self-reported anxiety, depressive symptoms, and frequent mental and physical distress.  This suggests the need for greater awareness of the importance of sufficient sleep.

Sleep deprivation is one of the most common disorders affecting one-fourth of all Americans.  Those most prone to the effects of sleep deprivation are those late shift or night shift workers, which has been nicknamed the “graveyard shift.”  This name has been assumed for good reason if you understand the large amount of adverse effects sleep deprivation has on late shift workers.  The most helpful thing these folks should know is understanding the natural sleep cycle in humans.  The sleep cycle is dependent on the number of factors, including melatonin, a hormone, which reacts to stimulation from the suprachiasmic nucleus within the brain. (Caught on yet?)  Melatonin has a drowsiness inducing effect on the mind and body and it is secreted when the light begins to dim naturally at the end of each day.  It is only logical to assume that night workers will feel drowsy and sleepy on the job, but bright lights in the work place help to reduce and inhibit melatonin release.  Late shift workers still need at least six hours of sleep to remain healthy.  Sleeping only four hours or less is not enought to sustain good human health.  We all know when we are fatigued, we are more likely to have a workplace accident.

Here is an easy test you can try if you believe you are sleep deprived.  Simply go into a very dark room with a place to recline.  You only need to seclude yourself in a dark room with a reclining chair or bed and close your eyes.  If you can stay awake for 15 minutes, you are not sleep deprived; however, if you find yourself nodding off after only a matter of 5-10 minutes, you are most likely sleep deprived.  It is important to take this tet during the time of day or night when you are usually awake.  There are many steps you can take to get your daily (or nightly) right amount of sleep, as well as eating healthy foods and exercising. 

Now, if someone could just explain to me why I can relax and go to sleep early in the evening in front of the television, then have trouble going to sleep later, it would really help.  Maybe I just answered the question – don’t take catnaps before bedtime!  I hope the sandman visits you when you need to sleep!

First Aid Safety, General Safety Issues

DON’T “REALLY” FALL, BUT BE READY TO “FALL BACKWARD” SUNDAY!

In most of the United States, Daylight Saving Time begins on the 2nd Sunday in March and reverts to Standard Time the first Sunday in November.  So, mark November 6th on your calendar to change your clocks!  Every year, it’s  “Spring Forward” and “Fall Backward.”   The official hour to change your clock is 2 a.m. Sunday, November 6th.  Most of us go ahead and change it before we go to bed.   We will “get back” the hour we lost in the spring, but sometimes, adjustments to the change of one hour can make a big difference in disrupting our habits.  Some parents may want to make a few modifications for their youngsters a day or two before Sunday.  Putting them to bed a little later for a couple of nights might help ease them into the new time.    

Let’s Not Forget About Safety

To ensure that we don’t “fall backward” on safety, this marks an excellent time to do a home safety evaluation.  The National Fire Protection Association recommends that smoke alarms and carbon monoxide alarms be checked once a year.  Their figures show that around ninety per cent of homes in the United States have smoke alarms; however one-third of those are estimated to have dead or missing batteries.  They also recommend that smoke alarms be replaced after 10 years.  Some newer types of alarms have remote controls, making it easier than ever to check them.  Smoke and carbon monoxide alarms should be:

  •        Installed on every level of the home, and in sleeping areas
  •        Tested once a month
  •        Equipped with new batteries annually 

Also, keep a fire extinguisher handy, and have a fire escape plan for every member of the family.  While you are doing your home safety evaluation, also ensure that your door locks function properly, and keep your home locked.  It’s also a good idea to be sure you have a fully stocked first aid kit. 

Studies have shown an increase in accidents happen at both the beginning and ending of Daylight Saving Time.  During the beginning of the fall change, there has been an increase in pedestrian accidents and traffic accidents.  Drivers may be sleepy, while getting used to that difference in one hour; it’s harder sometimes to fall asleep an hour earlier than we are used to.  We all must be more safety-minded when we know that there are students walking or riding to school, and walking to their school bus stop.  Then, it will become dark earlier, so that’s another time that drivers should be extremely careful when returning home from work or shopping. 

An interesting fact:  The Navajo Nation participates in the DST policy, even in Arizona, (which is not in that time zone) due to its large size and location in three states.  So, if you live in the Central Time Zone location, be sure you change your clocks, and check your monitors, and start getting ready for colder weather.  It seems these time changes come along more often than ever!

 

General Safety Issues

DO YOU GET ENOUGH SLEEP?

Most of us have our own little quirks about sleep.  I seem to snooze the best after dinner, when I can stretch out on the couch and watch t.v., only to wake up wondering how my program ended!  Then when I go to bed, I have trouble going to sleep!

Getting the correct amount of sleep affects the way we look, feel, and perform our daily duties.  Current studies have shown that in the past eight years, Americans are getting less than six hours of sleep per night.  Many are losing sleep over financial concerns, according to a National Sleep Foundation poll.  It seems that when you are trying to relax and get some rest, worries become amplified. 

Here are some of the risks of sleep deprivation:

  • Chances of having an accident are increased.  Drowsy drivers are as dangerous as drunk ones;
  • Health – risk of diabetes and heart problems;
  • Becoming depressed;
  • Ability to pay attention decreases;
  • Inability to react to sudden happenings;
  • Inablity to remember details;
  • Obesity from increased appetite.  Lack of sleep causes a rise in the hormone ghrelin, which increases hunger, and a decrease in leptin, our body’s appetite suppressant.

A good rule of thumb is to not exercise at least 3 hours before bedtime.  Also, avoid caffeine, and understand that some alcoholic drinks act as stimulants rather than relaxants. 

It’s been shown in current studies that students perform better when they start classes a little later in the mornings, around 9 a.m.  The National Sleep Foundation recommends that teens get between 8 and 9 hours of sleep per night.  We adults should get between 7 and 9 hours, on week days, if possible. 

For safety’s sake, everyone should be conscientious about doing their job well and in a safe manner for their coworkers.  (Have you seen one of your coworkers fall asleep on the job?) If you have reason to think you need help with being able to sleep, see your physician.  There could be a medical reason you aren’t getting your rest, or he/she may feel you need a  prescription for a non-habit forming medication.  Do the same for someone you feel is not able to function as well as normal, possibly due to lack of rest.  A word of encouragement may be all they need to seek medical attention.

If all else fails, try my method: eat a good supper, and get interested in a good program or ballgame, and doze off!  Later, if you can’t go to sleep when you go to bed, try going back to the couch, or reading a book till you feel sleepy.  For a better quality of life, try to get a good quantity and quality of sleep.