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Sleep issues: Am i developing insomnia
I am having trouble going to sleep nowadays.
It takes me a lot of time to fall asleep and i keep waking up many times in between,rolling on the bed etc.I used to sleep well before but from the last few months i am having trouble sleeping.
Am i developing insomnia??Please help.
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What has changed in your life recently, have you got more stress? Are you eating well? "Insomnia" is just a word, it simply means you have difficulty sleeping.
If you are having trouble falling asleep, as opposed to staying asleep, you could try any number of the following:
- Try to calm down before bed time with a bath, stretching or deep breathing exercises
- Don't eat high glycemic index carbs before bed, stick to things like starchy carbs (beans, lentils etc)
- Don't do cardio late at night as this increases your cortisol levels and keeps you awake longer. Do weight training instead
- Do mental exercises to help you drift off. One that has helped me is to simply tell myself what I see in my head ("I see a red ball. I see an apple. I see a box" - whatever pictures your brain forms in your mind)
- If there are things you need to remember for the next day, write them down before you turn out the lights
- Don't watch TV, be on the computer or your phone for 1 hour before bed
- Take all electrical things out of your bedroom, i.e. TV, laptop etc
- Read for a bit before you turn out the light, light fiction is good
- Make sure you get up at the same time each day, regardless of what time you fell asleep. Don't sleep in to "catch up".
- Don't have caffeine, nicotine, or other stimulants after 2pm
- Make sure your bed is comfortable & warm, and that your room is slightly cool
- Possibly investigate a magnesium supplement if none of the above works, choose magnesium glycinate over magnesium oxide
Hope one of those helps you!
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