Start Counting Sheep: Five Ways to Exchange Insomnia for a Good Night’s Sleep
Most Americans don’t get enough sleep. Both in childhood and adolescence, many find it hard to calm down enough to fall asleep or simply don’t enjoy sleeping. However, even adults who would love to get more sleep often find it difficult, and the instance of insomnia in today’s society is high. Allen family counseling centers
believe that this may be one of many reasons why couples fight, children create trouble for their parents and families experience tension within the home.
How can modern movers and shakers find a better night’s sleep? The answers may lie within our own bodies and minds.
There are many treatments for insomnia and sleeplessness that don’t involve setting foot into a doctor’s office or hospital. These remedies rely mostly on our bodies and minds to do the heavy lifting for us in making changes to our sleep cycle, but do require a little work on our part. Some of these drug-free approaches – as detailed by Reader’s Digest – include:
- Set up a sleep-conducive space. A calming environment is of chief importance for good sleep. Remove glowing electronics and those that might make noise or light up during the night, prompting you to awaken prematurely. Keep your room dark by drawing shades against outdoor light, and keep your room between 60-67 degrees for optimum sleep.
- Manage stress. Yes, this one is a difficult task for many. Most Dallas-area counselors find that stress is a top complaint for clients young and old. However, nature gives us many ways to chip away at the stress modern life hands us. Consider eliminating triggering foods from your diet, replacing them with natural teas and herbal blends that encourage sleep naturally at bedtime. Also consider an exercise program that allows your body to channel stress into a relaxing and healthful activity. Even some sun exposure – around noon, when the natural rays will help reset your circadian rhythm – can be of use to those who suffer from insomnia.
- Create a routine, and stick to it. org offers advice on how a good sleep schedule will get your body into the habit of getting the restorative rest you need. By maintaining order in this area of your life – even on the busiest days and most laid-back weekends – you teach your body naturally that it should sleep and wake at certain times.
Getting Help When You Need It
Of course, some sleep deprivation is so serious, it can require professional or medical intervention.
For these cases, counselors of both children and adults can offer solutions for treatment through cognitive therapy techniques, while doctors can prescribe or recommend medication that can ease sleepless patients into the rest their bodies need. Medicines like melatonin can be taken by almost anyone, at nearly any age, and have few lasting side effects if used properly.
Additionally, medications may actually be causing your problem. Check with your doctor if you are experiencing sleep disturbance. If so, your regular prescriptions might be to blame. Your healthcare provider should be able to advise you on how to approach this issue, and what changes can be made to allow for better sleep.
No matter the cause for your sleeplessness, there is likely an easy fix for your troubles. Whether you require medical intervention or some old-fashioned mental rewiring with change in habits, there is a way to get a better, more restorative night’s sleep. So, stop assuming you’re a lost cause, and start counting those sheep!