I Was Diagnosed with Insomnia. Here’s How I Get More Sleep. - Deepstash

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I Was Diagnosed with Insomnia. Here’s How I Get More Sleep.

https://hbr.org/2020/12/i-was-diagnosed-with-insomnia-heres-how-i-get-more-sleep

hbr.org

I Was Diagnosed with Insomnia. Here’s How I Get More Sleep.
Step 1: Drink a glass of nutmeg, cinnamon, and fennel boiled in water.

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Experiencing insomnia

Experiencing insomnia
  • If you are tired most days, have trouble retaining information, concentrating, or feel like you got off on the wrong side of the bed, you might be fighting insomnia.
  • Aromatherapy, melatonin, chamomile tea and acupressure are often experienced as a temporary fix.
  • What makes insomnia worse is the dread with sundown, knowing that you will toss and turn, desperately trying to sleep and obsessing over why you can't.

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Insomnia: pay attention to your patterns

Look at your full day to identify the causes of insomnia, not just the hours before you go to bed.

For example, setting too many meetings or not permitting yourself to take a break can leave you too wound up to fall asleep later at night. Instead, schedule your most intense work in the morning, and do more mundane tasks in the afternoon.

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Treating insomnia: find out what works for you

What works for you may only be discovered with trial and error.

For example, one can use smart mattresses, apps like Headspace, or fenugreek seeds. A mixture of nutmeg, cinnamon, and fennel boiled in water contains flavonoids and antioxidants that help calm the body. Mindfulness meditation can help aim your focus on the moment-by-moment experiences, thoughts, and emotions instead of thinking of the past or daydreaming.

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Treat your bedroom like a sacred space

Research shows that if you bring your work to your bed, you're likely to continue thinking about work even after you stopped working.

Try to create a separate work area - it could be your kitchen table or a small nook in your living room. Then retain your bedroom for sleep.

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Treating insomnia: avoid dangerous stimuli

Cut out caffeine after midday, and limit blue light at bedtime.

We face relentless stimuli daily. We regularly talk, text, absorb voices, travel, and multitask. Try to disengage from all electronic devices after 9 pm, as the blue light interferes with melatonin and makes it hard to sleep.

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  • Don't lie awake for more than 20 minutes on the bed, and if you can't sleep, get up and try to do some calming activity like folding laundry.

The Enemy of Sleep

Our body will take care of itself if left on its own. It is our mind which is the culprit, running like a motor, inducing low-grade anxiety inside us.

Sleep is not something you have to do, but something which happens naturally to you. If an insomniac forgets that he is an insomniac, he will have a good night's sleep.

Creating a sleep-inducing environment

  • Turn the temperature between 60 and 72 degrees.
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Fixing Your Sleep Schedule

  • Push your sleep reset button and look at this activity from a new light, as if you are now trying this for the first time in your life.
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Your Sleep Cycle Duration

Instead of forcing yourself to wake up at a certain time (like 5:00 am), observe your sleep pattern for a few days and find out your ideal wake up time. Ensure that your energy levels are on a high side.

Sleep Regularity

There can be numerous reasons that derail us from a good night’s sleep, as our lifestyle is not geared towards sleep by default. While tackling this is hard, it helps to make a list of all the things that make you lose your sleep, like time spent with family or a night out with friends, and try to move or reschedule it a few hours earlier or at a different time.

It pays to limit the impact of these external elements in your sleep.

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