Oh no! I can't sleep!

Oh no! I can't sleep!

Not getting enough sleep can cause many problems, including mood swings, irritability, depression, poor concentration, mental confusion, and even hallucinations. In general, you need about eight hours of sleep every night to keep your body healthy. Many people report having difficulty sleeping due to symptoms of mental illness such as anxiety, depression, or post-traumatic stress disorder. Other people have physical pain, stress, or racing thoughts that keep them awake. No matter what the reason for your lack of sleep is, there are things you can do to improve your sleep.

Most of us have very busy schedules that require us to be “on the go” for most of the day. These demanding schedules can trigger feelings of stress and anxiety. And with stress and anxiety, there is often a constant stream of thoughts called “running thoughts” that keep you awake. When you're stressed or anxious, your body produces chemicals like cortisol and adrenaline to help you stay active. They are responsible for your “fight or flight” response, and too many of them will keep you awake and alert. There are a few things you can do to fix this.

Exercise is one way to combat this problem. Exercise helps your body relax by producing neurotransmitters such as dopamine, serotonin and GABA (gamma-aminobutyric acid). There are many types of exercise (yoga, Pilates, jogging, swimming, etc.) and all will target brain chemistry. Likewise, meditation has the same effect on your body. Thirty minutes of exercise or mediation a day will improve your ability to relax and fall asleep.

Another way to satisfy the body's need for relaxation is to add daily nutritional supplements. I will quickly list some additions that can be added. Niacinamide (vitamin B3) is thought to induce sleep by affecting receptors in the brain that cause rest and relaxation. Taurine inhibits the release of adrenaline and thus helps with relaxation. Oat straw powder (Avena Sativa) is another herbal remedy that is said to have many health benefits, including reducing anxiety, nervousness, and insomnia. Melatonin is a hormone that regulates circadian cycles (the sleep-wake cycle). It occurs naturally in the brain and can be supplemented to improve sleep. Valerian root has been used for centuries to improve sleep and relieve anxiety. It does not smell pleasant in its natural form and can cause drowsiness the next morning. It can be taken in capsules at night, which appears to lessen the unpleasant side effects. Drinking chamomile tea is also said to cause sleepiness and relaxation. Green tea contains the amino acid L-theanine, which is said to stop racing thoughts. A natural amino acid called 5HTP (5-hydroxytryptophan) is the “precursor” of serotonin. Supplementing this amino acid results in a relaxation response that is conducive to sleep. Vitamin B6 helps create serotonin and helps the body relax. If you are a person who is kept awake by body pain, try magnesium. It is a natural muscle relaxant and sedative. This is a brief overview of possible additions. Please research them yourself and talk to your doctor before adding them to your diet.

Another way to improve sleep is to get adequate amounts of natural sunlight. Your photoreceptors use sunlight to regulate your circadian cycle. Melatonin (as described above) is released at night to help the body relax and fall asleep. If you live in an area where there is not enough sunlight, your circadian cycle may be affected. You can purchase a daylight simulation lamp to help you regulate your cycle.

Daytime naps are a way to break your sleep cycle. If you don't get enough sleep at night, you may feel tired during the day. However, a nap (especially one that lasts longer than 60 minutes) will disrupt your circadian cycle and often prevent you from getting into a normal sleep pattern. Try to force yourself to stay awake during the day. This can cause your body to be tired enough to fall asleep at night.

A normal "before bed" routine is also a good way to teach your body to relax and sleep at night. Set a daily bedtime and have a series of things to do before bed to help you relax. For example, you can put on pajamas, brush your teeth, and use the toilet. Then turn off the light and lie down with the intention of going to sleep. Typically, a completely dark room helps your circadian cycle know it's time to sleep. Also, remove the television, video games, and radio from your room. When you actively engage in these activities, it becomes difficult for your body to recognize that you want to sleep. If you like to read before bed, do it in another room or in a chair next to the bed. The idea is to teach your body that the bed is just a place for sleeping and sex.

Relaxation or self-hypnosis are also useful for helping your body relax. You can incorporate these into your bedtime routine. There are many relaxation methods, including muscle relaxation, visualization exercises, autogenic and breathing exercises. Some people use a sound machine to relax and/or imagine a relaxing place. Self-hypnosis is a deep relaxation technique that requires some training but is generally easy to learn.

A final method to improve sleep is to reduce caffeine and nicotine intake. Caffeine and nicotine are stimulants. Stimulants keep you awake and alert. Stopping your nicotine and caffeine consumption after 8 p.m. will generally be conducive to recovery.

In summary, there are many methods to improve your ability to sleep. It may take some time for your body to adapt using any of the above methods, but generally speaking, the more consistent you are with using behavioral methods, the better your sleep will be.

Inspired by Shannon Rice