Insomnia, Naps and Daytime Exercise - Dos and Dont's
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When people with insomnia look to remedy their sleeplessness, too much emphasis is placed on night-time management of this disorder. Here, I'll look at some simple ways to help insomnia -- daytime adjustments that can help you overcome your lack of sleep.Learn when and how to napThough napping is generally considered a healthy part of a day for the average human, it can also be costly for people with insomnia.Obviously, lack of sleep associated with insomnia may lead to bouts of daytime drowsiness, and your natural reaction will be to doze off during the day. But do so with caution. Why? Taking too long of a nap may make you feel better for the moment, but often makes it more difficult to fall asleep later at night.If you must nap, keep the nap short- under one hour. In fact many studies have found that shorter naps may be just as beneficial as longer ones. If needed, use an alarm clock.One of the ways to help insomnia is to keep your sleeping cycle as consistent as possible. Your internal 'body clock' works best when you sleep and awaken the same time every night and morning. If you have insomnia and you go to sleep at 10pm one night, 1am the next, and 9pm the following evening, you are already greatly diminishing the chances of overcoming your sleep disorder. Keep in mind that your 'body clock' may take time to adjust to your new-found sleeping pattern consistency-- allow at least a week or two to see improvement for your lack of sleep.The importance of daytime exerciseFor people with insomnia, exercising 20-30 minutes daily can greatly reduce the quantity of stress hormones in your body, a key contributing factor in insomnia. The chosen type of exercise does not necessarily need to be rigorous--something as simple as taking neighborhood walks can be one of the good ways to help insomnia.Although regular daily exercise is recommended for chronic sleeplessness and insomnia prevention, occasional workouts (as needed) work well for temporary bouts of sleep deprivation. Just remember to exercise early in the day, preferably at least six hours before bedtime. Working out too late in the day may actually contribute to lack of sleep by making you feel too 'hyper' at bedtime.Are there any underlying reasons for your insomnia? Though I firmly believe most cases of sleep deprivation can be controlled with simple home remedies and other natural means, this is not always the case for people with insomnia. A more serious underlying cause such as depression, anxiety, acid reflux, restless leg syndrome or sleep apnea may be prolonging or complicating your lack of sleep.If you have reasonably tried all ways to help insomnia, and you are still tossing and turning at night, it may be time to consult with a doctor for further diagnosis and treatment.Sometimes, lack of sleep can be cured with just a few simple lifestyle changes, such as exercise and proper daytime napping. Try to understand that you were not born with insomnia-- it was born from you. Chances are, you created this condition, and you can find ways to ways to help insomnia. Adding just a little discipline and common sense into your daily regimen goes a long way towards recovery, helping you live and function at your fullest potential. People with insomnia CAN stop feeling miserable every morning and day-- isn't it about time that you woke up and actually smelled the roses?
