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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 May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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