Not getting enough sleep can cause many problems, including mood swings, irritability, depression, poor concentration, mental confusion and even hallucinations. In general, you need about eight hours of sleep per night to keep your body healthy. Many people report having trouble sleeping due to symptoms of a mental illness such as anxiety, depression, or post-traumatic stress disorder. Other people have physical pain, stress, or racing thoughts that keep them awake. Regardless of the reason for your sleep deprivation, there are things you can do to improve your sleep.
Most of us have very busy schedules that require us to be “on the road” for much of the day. These demanding schedules can cause feelings of stress and anxiety. And with stress and anxiety, there is often a constant stream of thoughts, known as “raging thoughts,” that keep you awake. When you’re stressed or anxious, your body produces chemicals like cortisol and adrenaline that are meant to help you stay active. They are responsible for your “fight or flight” response, and too many of them keep you awake and alert. There are a few things you can do to address this.
Exercise is one way to combat this problem. Exercise helps your body relax by releasing neurotransmitters such as dopamine, serotonin, and GABA (gamma-aminobutyric acid). There are many forms of exercise (yoga, pilates, jogging, swimming, etc.) and all of them will work to target brain chemistry. Similarly, meditation has the same effect on your body. Thirty minutes of exercise or meditation a day will improve your ability to relax and fall asleep.
Another way to address the body’s need to relax is to add daily supplements. I will quickly list some supplements that can be added. Niacinamide (Vitamin B3) is said to induce sleep by affecting receptors in the brain that induce calmness and relaxation. Taurine inhibits the release of adrenaline and thus helps you to relax. Oat straw powder (avena sativa) is another herbal remedy that is said to have many health benefits, including reducing anxiety, nervousness, and insomnia. Melatonin is a hormone that regulates circadian cycles (the sleep-wake cycle). It occurs naturally in the brain and can be supplemented to improve sleep. Valerian root has been used for centuries to improve sleep and reduce anxiety. It does not smell pleasant in its natural form and can cause dizziness the next morning. It can be taken in capsules at night, which seems to reduce the unpleasant side effects. It is also said that drinking chamomile tea causes drowsiness and relaxation. Green tea contains the amino acid L-theanine which is said to stop racing thoughts. A natural amino acid called 5HTP (5-hydroxytryptophan) is the “precursor” of serotonin. Supplementing this amino acid will produce a relaxation response that is conducive to sleep. Vitamin b6 helps to produce serotonin and helps the body to relax. If you are a person who is kept awake by body aches, give magnesium a try. It is a natural muscle relaxant and sedative. This is a quick overview of possible supplements. Feel free to do your own research and talk to your doctor before adding them to your diet.
Another way to improve sleep is to receive enough natural sunlight. Your photoreceptors use the sunlight to help regulate your circadian cycle. Melatonin (as discussed above) is released at night to help the body relax and fall asleep. If you live in an area where there isn’t enough sunlight, your circadian cycle may be affected. You can buy a daylight simulation lamp that helps regulate your cycle.
Taking an afternoon nap is one way to break your sleep cycle. Not getting enough sleep at night can make you feel tired during the day. However, taking a nap (especially one that lasts longer than 60 minutes) will disrupt your circadian cycle and often prevent you from getting into a normal sleep pattern. Try to force yourself to stay awake during the day. This can make your body tired enough to fall asleep at night.
Having a regular “bedtime” routine is also a good way to teach your body to relax and sleep at night. Set a daily bedtime and have some things you do before bed that will help you relax. For example, you may put on pajamas, brush your teeth and go to the toilet. Then turn off the lights and lie down with the intention of going to sleep. Usually, a completely dark room helps your circadian cycle know it’s time to sleep. Also remove the TV, video games and radio from your room. When you’re actively engaged in these activities, it’s hard for your body to know you’re intent on sleeping. If you’re someone who likes to read before going to bed, do it in another room or in a chair next to the bed. The idea is to teach your body that the bed is a place used only for sleeping and having sex.
Relaxation or self-hypnosis is also helpful in helping your body relax. You can incorporate these into your bedtime routine. There are many relaxation methods, including muscle relaxation, visualization exercises, autogenetics, and breathing exercises. Some people use a sound machine to help them relax and/or visualize a relaxing place. Self-hypnosis is a deep relaxation technique that requires some training, but is generally easy to learn.
A final method of improving sleep is to reduce caffeine and nicotine intake. Caffeine and nicotine are stimulants. Stimulants keep you alert and awake. Quitting nicotine and caffeine use after 8 p.m. will generally promote rest.
Basically, there are many methods to improve your ability to sleep. It may take some time for your body to adjust to any of the above methods, but in general, the more consistent you are with using behavioral methods, the better your sleep will be.
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