Five Sleep Deprivation Treatments That Really Work
Insomnia is a disorder where a person experiences difficulty falling or staying asleep. It is fairly common, and researchers estimate that nearly 20 percent of the population experiences insomnia on a regular basis. Irritability, anxiety, depression and daytime sleepiness are some of the symptoms that may accompany this condition.If insomnia is left untreated, it can cause a person to perform poorly on the job or at school. Additionally, there has also been evidence to suggest that chronic sleep deprivation can increase the risk of obesity, diabetes and heart disease. The good news is that there are a number of remedies that have been proven effective for treating sleep deprivation. Below are five insomnia remedies that really work:
5 Sleep Deprivation Treatments
1. Set up a regular sleeping schedule
Sticking to a regular sleep schedule should be the first insomnia treatment that a person tries. People who go to bed and get up around the same time each day will be much less likely to suffer from insomnia. Even though it is tempting to sleep in on the weekends, a person should still try to get up around the same time on Saturdays and Sundays.
It is also important to avoid taking naps. Taking a nap during the day makes it much harder for a person to fall asleep at night. If a person has to take a nap during the day, he should limit the time to 30 minutes. He should also try to avoid taking a nap after 4 P.M.
2. Only use your bed for sex and sleeping
Studies have shown that the average person spends over a third of his life in bed. Much of the time that a person spends in bed is spent during things other than sleeping. However, the bed should only be used for sleeping and having sex. This will allow the brain to associate the bed with going to sleep, which will help prevent insomnia.
Researchers have found that insomnia is strongly correlated with being overweight. That is why people should make sure that they exercise at least 30 minutes every day. Regular exercise helps stimulate the body to produce a group of hormones called endorphins. Endorphins have been shown to help the body relax.
While exercise can be a very effective sleep deprivation remedy, people should try to avoid exercising late in the evening. Exercising right before bedtime can make it more difficult for one to fall asleep. Experts recommend working out at least five hours before bedtime.
4. Watch your diet
A person’s diet can have a direct effect on the quality and quantity of his sleep. Caffeine, which is a compound that is found in tea, cola, chocolate and coffee, can acts as a stimulant. Stimulants can trigger insomnia by increasing heart rate and blood pressure. That is why people should try to avoid consuming any food or beverage that has caffeine at least four hours before bedtime.
Many people use alcohol right before bedtime because they think that it will help prevent insomnia. On the contrary, alcohol can actually trigger insomnia. While alcohol can make it easier for a person to fall asleep, it can also make it more difficult for a person to stay asleep. That is why people should avoid consuming alcohol at least four hours before going to bed.
Additionally, people also need to make sure they avoid consuming heavy meals before going to bed. Heavy meals can interfere with sleep. It is also wise to avoid consuming a lot of liquid before bedtime. Many people have trouble sleeping because they constantly get up at night to urinate.
5. Valerian Root
Valerian Root is a sleep deprivation treatment that has been used for several years. This herb acts as an sedative. Sedatives slow-down the heart rate and help a person relax. Experts recommend taking between 400 and 900 mg of valerian root before bedtime. It is important to note that valerian root has only been approved for short-term use. People should also make sure that they consult with a physician before they use any type of supplement.
When Should You See A Doctor?
Many people will be able to experience relief from their insomnia by sticking to a schedule, exercising, using the bed only for sleeping, watching their diet and using a valerian root. However, if a person still suffers from sleep deprivation after making lifestyle changes, he should consult with a physician. Chronic insomnia may be an indication of a more serious health condition that needs to be treated.Five Sleep Deprivation Treatments That Really Work,
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