Home Brain Function Sleep Cant sleep? Try this

I used to say sleep was the third pillar [of health]. I was absolutely wrong. Its the foundation.

If youve ever suffered from insomnia or been sleep deprived, youll surely agree with these words by Dr. Matthew Walker, director of the Sleep and Neuroimaging Laboratory at the University of California, Berkeley.

After pulling an all-nighteror a few in a rowyou just arent able to be your normal self. Even if your health is in good shape, a couple of sleepless nights is all it takes to make your existence miserable. Youll discover new pains, youll have no energy In fact, the only thing that youll be sure of is that all you want to do is sleep.

Yet, despite the unpleasant aftermath of sleep insufficiency and the serious health repercussions of chronic sleep disorders, one out of every three adult Americans is sleep deprived.

Well, there are a myriad of things that dont let us get a good nights rest. Some of them are health-related and some have to do with our lifestyles. If youve been suffering from sleep problems for awhile, the first line of action is to see your doctor. Once common medical conditions that disturb sleep such as sleep apnea, hormone imbalances, and depression have been ruled out, its time to look at your sleep habits.

Do you sleep in when you dont have to be up at a certain time in the morning? If you do, youre probably not getting enough sleep during the week.

Meaning, get on a sleep schedule. Stick to the same bedtime and wake-up time every day.

Many people who have trouble falling asleep drink alcohol in the evening in hopes that it will help them unwind. Wrong. Booze fragments your sleep, so cut it out.

Yes, do something to help you unwind (without the assistance of alcohol). Stop checking your work emails and your social media accounts a couple of hours before bed. Or find a similar activity of the same effect.

Yes, sleep experts all around the world recommend leaving your gadgets outside the bedroom. But your devices can actually help you fall asleep if used wisely. The key is, whatever youre doing should promote your sleep rather than impair it. You can use your smartphone or tablet for a session of guided meditation, to listen to some relaxing music, or even do some journaling to let the thoughts that bother you out of your head.

No, you dont have to sacrifice your marriage for the sake of a good nights sleep. The two can peacefully co-exist together, but sometimes in different rooms. If you keep waking up time and again because of your partner, you may want to try sleeping in another room or even in a separate bed. Its normalin fact, about 30 percent of couples sleep apart.

If youve been having trouble falling asleep for awhile, you may have gotten used to this nagging feeling of tiredness and exhaustion. But the good news is, you dont have to commit yourself to this misery for the rest of your life. All it takes is getting your sleep back to normal.

Related:Sleep deprivation leads to weakened immune system: Study

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http://time.com/4765198/insomnia-sleep-tips/

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Can't sleep? Try this - Bel Marra Health