Do you often wake up in the middle of the night and can’t get back to sleep? Have trouble getting to sleep in the first place? The mystical FizzUp trainer is here to put some sand in your eyes with these tips that will put an end to insomnia. Finally get the restful sleep you need to live an active lifestyle.
Insomnia is when you fall asleep late and wake up repeatedly during the night or really early in the morning. But there’s a difference between occasional sleeplessness and chronic insomnia. The first occurs because of everyday stressors, like an interview or exam. The second is more alarming and difficult to treat. Specialists call it chronic insomnia when sleep problems persist for over three consecutive months, potentially lasting multiple months or even years. When this happens, you’re tired all day long and your quality of life is severely impacted.
Insomnia is a serious illness. In today’s society, we’re constantly under stress, which can stimulate and perpetuate insomnia. According to the Sleep Health Foundation, “10% of people have at least mild insomnia.” Luckily, the FizzUp trainer is here to help you fight it.
Just woke up and can’t get back to sleep? The FizzUp trainer recommends getting out of bed to do something else. Staying in bed just to toss and turn won’t help. When you get up and move around, you’ll trick your brain into calming itself down. This soothes your fears of not getting back to sleep again. Drink some herbal tea, look at a photo album, listen to some relaxing music or start a craft activity to help you clear your mind of stressful insomnia. You can also start by staying in bed and reading, which tires your eyes and lulls you to sleep.
If you’re having trouble falling asleep, focus on your breathing. Take slow and deep breaths in and out to help you unwind. Concentrate on the air that’s entering and leaving your body. Try meditating to release your worries and focus on the here and now. Meditation is an amazing way to fight stress and quell your body and mind. You’ll go back to dreamland in no time, we promise!
There are so many benefits to exercise, especially in the way it helps you summon the Sandman. Physical activity boosts the production of hormones such as serotonin and endorphins, which have a positive effect on your mood and ability to relax. It’s also a great way to tire out your body. Doing your FizzUp workout during the day will put your mind at ease.
Exercising before 8 pm is key. After that, it can be counterproductive and energize you instead, making it even harder to get to sleep. In 2011, a study conducted by researchers at Appalachian State University showed that it’s best to work out in the morning. Those who exercise early in the day sleep longer at night. And that’s not all! The quality of their sleep also improved because it was deeper and as a result, more restful. If you suffer from insomnia, why not get some exercise in the morning?
FizzUp tip: If you regularly suffer from the afternoon slump, try taking a nap to keep you energized until you go to bed. But don’t sleep more than 20 minutes; otherwise you’ll feel even more tired.
If you want to sleep like a rock, get into a night routine that prepares your body and mind for sleep. Just say no to caffeine after 2 pm: it acts as a stimulant right before you go to sleep. Drink some herbal tea after dinner to ease digestion and help you stay hydrated in the evening. Although alcohol might help you get to sleep fast, it doesn’t help you fall into a deep, restful sleep.
Watch what you eat for dinner. Stick with lighter ingredients. If you don’t, then you might get stomach aches or have a hard time digesting your food, and this will make it hard for you to fall asleep fast. Eat dinner three hours before going to bed so that you have enough time to digest it before you hit the sack.
Put yourself in an environment that will help you fall asleep by turning off TV and computer screens an hour before you go to bed. Technology also stimulates your brain. Read a book or do an activity that’s not hard on your eyes, like listening to the radio, to do away with negative thoughts that could disturb your rest.
Your bedroom should be a calm place that helps you relax and feel at ease. Be sure to keep the temperature down and air out the room every day. Before going to bed, give yourself some time to relax and cut yourself off from all the day’s stressors. That’s when you’ll feel sleepiness take over your body. Dim the lights to create a warm and soothing atmosphere. Just before bed, you can apply some body lotion and massage the muscles that might be sore after today’s workout. You could even ask your partner to give you a massage and give them one in return.
Better sleep also can depend on your pajamas. Cotton ones with a loose fit are best. Some have elastic waistbands that can get annoying during the night. The more comfortable you are, the fewer problems you’ll have when trying to go to and stay asleep. Buy clothing with smooth fabric that makes it easier for you to move around as you sleep.
Your bedroom should be your sanctuary. Help it stay that way by keeping the calm in and anything stressful or work-related out. The FizzUp trainer recommends reading emails and doing projects for work somewhere else. The more you separate work and wellness, the better you’ll sleep.
Changing your lifestyle and listening to your body will help you overcome insomnia in no time. If you still can’t sleep tight, talk to your doctor.