Have Trouble Sleeping? 7 Easy Ways to Cure Insomnia

 

Have Trouble Sleeping? 7 Easy Ways to Cure Insomnia - You can find here some suggested ways to help you cure insomnia. Read on to find out more.
Click HERE To Discover the Best Way to Help You Fall Asleep Fast

 

Getting quality sleep is about much more than having energy in the morning or avoiding those pesky dark circles under your eyes. Lack of sleep is linked to serious diseases like diabetes, cancer, heart disease, depression, immune system trouble and even weight gain and obesity.

 

This means that if you’re not getting enough sleep, you’re at an increased risk of acute illnesses like colds and the flu and potentially deadly chronic diseases.

 

Lack of sleep is even known to trigger an inflammatory response in your body, and inflammation is thought to be at the root of conditions like heart disease.

 

If you’re chronically sleep deprived, your brain will suffer too; not only will you display poorer judgment but your memory will suffer too, as will your mood, anxiety levels and tendency to become irritable.

 

Too little sleep is even linked to a shorter lifespan, not to mention a worse quality of life. Taken together, it’s not a stretch to say that getting a good night’s sleep is easily one of the most important variables to lasting health and happiness.

 

That said, identifying, and remedying, the factors that are standing in your way of a proper night’s sleep becomes essential to your well-being. But the problem is, many people don’t realize what’s keeping them up at night.

 

Thomas Roth, PhD, director of the Sleep Disorders Center at Henry Ford Hospital in Detroit, told WebMD:

 

“People often don’t have any idea what’s disturbing their sleep … There’s a lot of misattribution. They assume it’s one thing, but it’s actually something else entirely.”

 

What’s Disturbing Your Sleep? 7 Top Causes Revealed

 

If it’s been awhile since you’ve gotten a good rest, consider the following little-known factors that could be disturbing your sleep.

 

  1. A Nightcap

 

A drink or two before bed may make you initially drowsy; that’s due to its depressive effects. However, when your blood alcohol level drops, it’s likely to wake you up again and interfere with your sleep cycle. That’s why it’s difficult to sleep soundly and deeply if you’ve had a few drinks. The solution? Stop drinking at least a couple of hours before you want to go to sleep.

 

  1. Your Pets

 

According to one survey, 53 percent of pet owners said their pets disrupted their sleep to some extent at night. Not only do dogs (and some cats) snore, they can wake you up by moving around in your bed, meowing at 3 a.m., or needing to be let out in the middle of the night. If you’re a pet owner, you may want to keep your pet out of your bedroom, or at the very least make a bed for your pet on the floor.

 

  1. Medications and Supplements

 

Steroids, beta-blockers and opioid drugs for pain relief can all cause you to have trouble sleeping. Even natural supplements like ginseng, which has stimulant properties, can keep you awake, as can certain B vitamins (which is why it’s better to take these in the morning). If in doubt, ask your health care providers if anything you’re taking could be interfering with your sleep.

 

  1. Minor Aches and Pains

 

It’s obvious that significant pain will keep you awake, but even dull pain can interfere with your ability to sleep. Menstrual cramps, headaches, back pain and virtually any other type of pain can disrupt your sleep cycle, leading to “microarousals” as your brain receives pain signals from your body.

 

  1. The Wrong Foods Before Bed

 

The wrong bedtime snack can interfere with your sleep. Spicy foods, heavy foods, too much sugar and dark chocolate are all examples of some of the worst foods to eat before bed, but even citrus fruits should be avoided.

 

  1. Smoking

 

Smoking has been found to impact the body clock in your lungs via inflammation as well as by depressing levels of brain activity. Smoking actually decreases SIRTUIN1, a molecule that’s known to disrupt body clock at low levels.

 

  1. Watching TV or Using Your Computer or Tablet in Bed

 

Artificial light, and particularly the blue light emitted by many popular electronic gadgets, may suppress melatonin, a light-sensitive hormone that that promotes sleep. Ideally, try to keep the use of such devices to a minimum before bed (this is important to help your mind rest and get ready for sleep as well).

 

Have Trouble Sleeping? 7 Tips to Cure Insomnia

 

Cure Insomnia Tip#1: Write Your Worries on Paper

 

Do this well before bed by simply jotting down all those pesky worries and unfinished tasks in a notebook. This will clear them from your head and lessen the chances of waking up to ponder them. Be sure to make your worry list well before bedtime (you don’t want to write the list right before bed, as they’ll still be fresh in your mind when you want to sleep).

 

If you still find that you wake up with racing thoughts, keep a notepad by the side of your bed to write down thoughts in the middle of the night.

 

Cure Insomnia Tip#2: Deep Breathing

 

Quiet your mind chatter by taking slow deep breaths and purposefully focusing on each breath as you do so. Feel your lungs expand, your chest rise, the air flowing through your nose … then slowly exhale and repeat until you’re asleep.

 

Cure Insomnia Tip#3: Distract Your Brain

 

If your brain keeps wandering to anxiety-inducing thoughts, distract it by focusing on something else. Try to think of celebrity names that start with “A” or ‘sing’ your favorite song in your mind. Another trick is to put your fingers on the inside of your wrist to feel your pulse, and simply focus all of your attention on that.

 

Cure Insomnia Tip#4: Remove Disturbances from Your Bedroom

 

It’s important to minimize things that may wake you up from a sound sleep (allowing your mind to start wandering). Common sleep disturbances include pets, a snoring partner, light pollution, temperature (typically too warm) and noise.

 

Try using an eye mask to create a quiet, dark environment that is conducive to sound sleep and adding pink noise to your bedroom. Pink noise is “steady” noise that has a consistent frequency, like rain hitting pavement or the sound of wind rustling tree branches

 

You can get pink noise in your bedroom by turning on a fan or purchasing a noisemaker that produces a steady stream of sound, either artificially produced or mimicking falling rain, surf on a beach or wind. You can also find pink noise CDs and downloads available for your computer or cell phone, which you can play at bedtime.

 

Cure Insomnia Tip#5: Think Positive

 

Turn your wandering night time mind from stressful thoughts to positive ones. Focus on an enjoyable event in your life or imagine yourself in your favorite location, such as at the beach or hiking through a forest. Mentally transfer yourself to your happy place.

 

Cure Insomnia Tip#6: Get Out of Bed

 

If you’ve tried the above tips and still can’t sleep, don’t force yourself to lie in bed. Get up, grab a cup of chamomile tea and read something (calming). When you feel yourself nodding off, get back into bed.

 

Cure Insomnia Tip#7: Try GABA — a Natural Brain Quieter

Gamma-aminobutyric acid (GABA) is a neurotransmitter known for its inhibitory effect on nerves, essentially helping them to calm down.

 

Low levels of GABA are linked to mood and anxiety disorders, which is why some anxiety medications and hypnotics like Ambien and Lunesta actually work by increasing GABA activity. These drugs are linked to serious and bizarre side effects (like sleep eating, sleep sex and sleep driving!), so I can’t recommend their use.

 

However, GABA in its natural form can be invaluable. When taken orally, one study found that GABA worked effectively as a natural relaxant, inducing relaxation and diminishing anxiety within one hour of taking it. When you don’t have enough GABA, you may have racing thoughts and other feelings of anxiety that make it nearly impossible to sleep. GABA is known for essentially shutting off brain activity and reducing feelings of anxiety that keep you awake.

 

If you want to stop your wandering brain at night from interfering with your sleep, try Sleepzyme. It contains GABA (200 mg) plus 9 other natural sleep aids:

 

  • Magnesium citrate
  • Valerian root
  • 5-HTTP
  • Inositol
  • L-Theanine
  • Lemon balm leaf
  • Hops flower
  • Passion flower
  • Melatonin

 

Just take 3 capsules of Sleepzyme approximately one hour before bed each night with an 8 oz. glass of water to calm your mind chatter and get some sleep.

 

Watch this Video HERE for some more ideas to help you cure insomnia.

 

Click HERE to read – Sleep Your Way to Better Health

 

Click HERE to read – 4 Simple Tips for a Great Night’s Sleep

 

By Jesse Cannone – Creator of the International Best-Selling Back Pain Treatment Program “Lose the Back Pain System” and Best-Selling Book “The 7 Day Back Pain Cure”

 

Unlike most treatments which only deliver temporary relief, if any at all, muscle balance therapy delivers lasting relief to 8 out of 10 people who use it because it addresses the underlying cause of the pain, not just the symptoms.

If you are suffering from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click here to learn more

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