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5 Strategies To Nuke Your Insomnia Forever

5 Strategies To Nuke Your Insomnia Forever

It happens every night. You open your eyes in the middle of the night, frustrated that what feels like hours of lying fruitlessly in bed has yet to lull you to sleep. Your eyes feel heavy and your body aches, but you can’t drift off like everyone else does. Chronic insomnia can have major, negative consequences on your life. If you’re struggling to figure out how to knock yourself out, or you feel like you’ve been counting sheep for hours, you may feel like you’re doomed to another sleepless night.

Doctors and scientists have developed a number of drugs and therapy methods meant to help aid sleep in insomniacs. Here are five strategies to tackle your nightly insomnia struggle.

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1. Relaxation training

Relaxation training, also known as mindful thinking and generally recognized as meditation, is a stress-relieving technique meant to help prepare your body to relax. The exercise involves carefully exploring and sensing your entire body, often with the aid of a gentle guiding recording.

The exercise is typically done laying down on a bed, and asks participants to slowly follow steps such as breathing through your nose, feeling the aches of your body and keeping your eyes shut. It’s ideal for insomnia and is recommended by the National Sleep Foundation. The soothing, gentle voice of a narrator can often provide some gentle white noise stimulation as well as relaxing instructions that can help someone struggling with insomnia slowly drift off to sleep.

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2. Cognitive behavioral therapy-insomnia

Another popular behavioral treatment is cognitive behavioral therapy-insomnia (CBT-I therapy), designed to help an insomniac. The National Sleep Foundation describes it as safe and effective. CBT-I will often require documenting your experiences in a sleep journal and discussing them regularly with a therapist. The goal is to help patients learn methods for good sleep hygiene behaviors such as putting screens away at least an hour before bed, recommending a cool dark room, and asking participants to avoid consuming alcohol or tobacco near bedtime.

3. Sleep medication

The market for sleep medication is saturated with less effective medications as well as medications used off-label, such as Bendaryl, which comes with associated health risks. As a result, many insomniacs find themselves with a large collection of ineffective bottles of pills or liquids they’ve bought in an attempt to go to sleep. The best medication for insomnia, however, is going to need a prescription and a doctor’s visit, as well as close monitoring for signs of abuse. Prescription sleeping pills or benzos, an anti-anxiety class of sedatives, can help you fall asleep and stay asleep, but they typically come with side effects and are only approved for short-term use.

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4. ASMR and white noise

In recent years, ASMR—autonomous sensory meridian response— videos have popped up everywhere on the Internet. Relatively calm videos featuring people gently talking, completing tasks or creating a rhythm or pattern with items around them, ASMR videos use white noise and gentle sounds to promote relaxation in listeners. Although little research has been done in the field, anecdotal evidence suggests that it can be an effective relaxation technique to treat insomniacs, according to the University of Florida College of Medicine.[1] Videos are posted on YouTube by ASMR bloggers, like Youtube user, GentleWhispering.

5. Melatonin

One of the most natural supplements available for sleep aid is melatonin. Naturally produced in your body, melatonin is a sleep-encouraging hormone that is available over the counter in pill form. Insomniacs looking to treat their sleep problems naturally but tired of behavioral attempts can turn to this gentle medication to induce a gentle sleepiness. According to the National Sleep Foundation, research suggests it’s most effective when taken regularly to follow a schedule, rather than to induce immediate sleep.

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Insomnia can be a major hassle and interfere with many aspects of your life. Rather than lying awake night after night, try one of these sleep aids, and see if they can help knock you out for a peaceful night’s sleep.

Featured photo credit: Ciocci via flickr.com

Reference

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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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