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10 Strategies to Beat Insomnia and Sleep Better

10 Strategies to Beat Insomnia and Sleep Better

It has been estimated that almost 40% of people get less than the recommended amount of sleep per night, thanks to a busy schedule and a culture that never slows down. Insomnia actually affects one-third to one-half of adults in the United States, and about 15% of those people will experience severe distress because of lack of sleep.

Insomnia can have both internal and external factors, and once these factors have been identified, it becomes easier to control the problem. Here are 10 strategies to help you break the vicious cycle of sleeplessness, and start getting your best sleep without turning to medication.

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1. Stop Worrying About It

Those who struggle with sleep generally dread night time, as they stare at the clock which induces anxiety, fear, and anger. Approach bedtime with the thought that if you have a terrible night’s sleep , tomorrow night you may sleep better—rather than the thought that you’ll have a bad day because of your lack of sleep.

2. Practice Your Relaxation

When you’re stressed or feeling anxious, your body will release hormones which will make falling asleep more difficult. Instead, try to take part in relaxation techniques such as meditation or progressive muscle relaxation to help you release the tension of the day and fall asleep.

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3. Find Your Perfect Pillow

When your pillow supports your neck in the proper way, your sleepless nights can turn into meaningful rest. Those who sleep on their back will need a thinner pillow with more neck support. Side sleepers will need a firm pillow to fill the void between the ear and shoulder. Lastly, stomach sleepers will need a thin, soft pillow that won’t strain the neck. If you think you have the right pillow but aren’t sleeping well, pay attention to how you wake up and adjust your pillow accordingly.

4. Learn to Recognize Your Stress

Know when you’re starting to feel stressed out about not sleeping with indicators like rapid breathing, an elevated heart rate, and muscle tension. Once identified, aim to control these symptoms to bring your stress level down to something that is normal. You can do this by meditating, soaking in a warm bath, or reading a book right before bed.

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5. Establish Your Routine

Try to go to bed at the same time every night, and get up at the same time every morning, for the entire week. When you stick to a schedule, you’ll feel more alert than if you sleep on a varying schedule throughout the week.

6. Get Out of Bed if You Can’t Sleep

If you’re lying in bed, restless, for more than 20 minutes, go and do something else, except using electronics. This will help to break the association of the bed with negative emotions. Try to read or journal, but be mindful that you still should be relaxing.

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7. No Electronics

This includes watching television or playing on your computer, smartphone, and iPad. Though many people see these things as aids in relaxing, they actually secretly remind us of everything that you should be doing. Additionally, the blue light that is emitted from the device tells the body that it should be awake.

8. Aim to Exercise Between 5:00 and 7:00 PM

You should not be taking part in any strenuous activity before 3 hours of going to bed. The exercise will elevate your body’s core temperature for 5 to 6 hours, disallowing you to feel sleepy. A low body temperature helps to bring on the drowsy feeling.

9. Avoid Caffeine After 2:00 PM

Caffeine can affect a person for up to 6 hours after their last sip. Consuming caffeine too late in the day can wreak havoc on a person’s sleep cycle. After a sleepless night, one may feel dependent upon caffeine to survive the day, but indulging too late in the day will give you another sleepless night.

10. Keep the Room Cool

Ideally, keep your sleeping area at 65 degrees Fahrenheit. Beware, though, a room that is too cool will keep the body from relaxing as it will go into protective mode trying to defend the core temperature. If the temperature is too high, it may induce nightmares!

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Sasha Brown

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Last Updated on September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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