Insomnia is the number one sleep complaint in America, according to the National Sleep Foundation. Insomnia is defined as the inability to fall asleep or stay asleep, which can prevent you from feeling rested or refreshed in the morning. Chronic insomnia, which is insomnia that lasts for more than one month, can lead to poor overall health, depression and increased absenteeism from work. Insomnia can also impair the immune system, cause irritability and accelerate the aging process. To help yourself fall asleep and stay asleep, you may need to make changes in your exercise routine, diet and sleep hygiene.
Yoga
The National Sleep Foundation reports that half of insomnia cases may be related to stress. Regularly practicing yoga before sleeping can help relieve insomnia, as certain yoga poses can help reduce stress and tension and help calm the mind. Before bed, engage in a gentle yoga series of forward bends, twists and mild inversions such as legs-up-the-wall pose, supported shoulder stand or plow pose.
Diet
If you are experiencing difficulty sleeping, an examination of your diet may be warranted. Some foods help induce sleep, while others can prevent it. HolisticOnline.com recommends eating leafy greens, whole grains, mushrooms, fruit, dill and basil to improve sleep quality. The University of Maryland Medical Center reports that foods high in carbohydrates may boost the production of serotonin and melatonin, chemicals related to sleep.
Though a glass of warm milk before bed is often reported to be a sleep aid, according to the Mayo Clinic, there is little evidence that milk will help you fall asleep. In fact, cow's milk has been linked to sleeplessness in infants. A 1985 study examined a group of infants who were exhibiting chronic sleeplessness and fussy behavior during the day. Allergy tests determined that the infants were allergic to cow's milk. After eliminating cow's milk from their diets, the infants began sleeping an average of 10 hours a night. Try eliminating dairy and other potential food allergies, such as gluten, soy, preservatives and additives. Avoid caffeine, alcohol, spicy foods, foods high in fat and large meals before bed.
Sleep Hygiene
According to the University of Maryland Medical Center, poor sleep hygiene is one of the most common problems in the United States. To help eliminate insomnia, learn and practice proper sleep hygiene, which may include making changes to your personal sleep habits and sleep environment. Do not engage in stimulating activities before bed, such as watching television or working on the computer. Remove distractions from your bedroom, including the TV. Try a relaxing activity before bed, such as reading, but do not read in bed. Keep the bedroom reserved for sleep, so that your body can learn to associate the bedroom with it.
If possible, keep a regular sleep schedule. Go to bed and wake up at the same time every day, even on the weekends. Use a fan or white noise machine to create soothing sounds and block out distracting noises. Exercise regularly, but not within two hours of bedtime. If you wake up in the middle of the night and cannot fall back to sleep within 15 to 20 minutes, get out of bed and engage in a quiet, relaxing activity. Read a book or take a bath. Do not perform stimulating activities such as housework or watching TV.
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