Are you struggling with sleepless nights? Insomnia affects millions of people, making it hard to fall asleep, stay asleep, or wake up refreshed. Whether triggered by stress, lifestyle habits, or medical conditions, this common sleep disorder can take a toll on your health and well-being. Fortunately, there are practical steps you can take to tackle insomnia and reclaim restful nights. From building better routines to exploring natural remedies from your local drug store in Powell, TN, read on for tips to help you sleep soundly again!
What Is Insomnia?
Insomnia is a common sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early and being unable to return to sleep. It can lead to poor-quality rest and result in daytime fatigue, difficulty concentrating, mood disturbances, and reduced performance in daily activities. Insomnia can be acute, lasting a few days or weeks, often triggered by stress or significant life events, or chronic, persisting for a month or longer. Causes include stress, anxiety, depression, poor sleep habits, medical conditions, and certain medications or substances. Treatment often involves:
- Addressing the underlying causes.
- Adopting healthy sleep habits, and in some cases.
- Using therapy or medication.
Tips To Tackle Insomnia
Here are a few changes to your behavior and lifestyle that you can try to help beat insomnia and get some much-needed sleep!
Get Into a Routine
One of the most important changes you can make is waking up at the same time every day. It can be tempting to sleep in on your day off or at the weekend, especially if you haven't managed to sleep much in the last few days, but if you are suffering from insomnia, it is helpful to train your body to wake up at a consistent time each day. Eventually, this routine should be extended to include sleeping at the same time every day.
Say No To Stimulants
If you are struggling with sleep, one of the first things you need to do is eliminate stimulants from your diet. Alcohol, Caffeine, and Nicotine all have an impact on your sleep; sometimes, the effects can last for 24 hours or more. If you need help giving up nicotine, visit your local drug store in Powell, TN, for smoking cessation help and support. Not only will it help you to sleep, but it will also benefit your health and well-being. If you have to take any medications that contain stimulants, for example, asthma inhalers or decongestants, you should talk to your doctor or your local drug store in Powell, TN, about the best time to take them to avoid disturbing your sleep patterns.
Try Not to Nap
When you are in sleep debt, taking a nap to make up some of that lost time can seem like a great idea, but it can actually be quite detrimental to establishing a consistent sleep pattern. To beat insomnia, you must train your mind and body to associate things like a dark room and your designated bedtime with going to sleep. Taking a nap under different conditions can disrupt that. You may be rewarded with a small burst of energy after your nap, but you will likely end up with poor sleep quality when you eventually go to bed that night.
Get More Exercise
Did you know that regular exercise can help promote better sleep quality? Try to include some exercise into your daily routine, but finish your workouts at least 3 hours before you intend to go to sleep; otherwise, you may be fighting against the stimulant effect that exercise creates in your brain!
Bedtime Is For Sleep
We have already mentioned training yourself to associate certain things with sleep. Something you can do to help with this is to ensure you keep bedtime for sleeping. Don't watch TV or scroll on your phone while in bed. Certainly, don't work or balance your checking account! These activities can increase the alertness levels in your brain, so take care of them before going to bed! Your bed is for sleeping.
Create an Optimal Sleep Environment
Not only does your bed need to be comfortable, but you should create the right sleep environment in your bedroom by controlling the temperature, level of light, and any noise pollution. If you live somewhere with a busy road or noisy neighbors, consider grabbing some earplugs next time you visit your local drug store in Powell, TN.
Try Over The Counter Supplements
Your drug store in Powell, TN, can recommend some supplements that help alleviate insomnia for some individuals, especially when the condition is linked to nutrient deficiencies or an imbalance in sleep-related hormones. Popular supplements for managing insomnia include:
- Melatonin: A hormone that regulates sleep-wake cycles, melatonin supplements can help people who have trouble falling asleep or whose sleep patterns are disrupted, such as shift workers or those with jet lag.
- Magnesium: This mineral supports relaxation and muscle function. Magnesium deficiency has been linked to sleep disturbances, and supplementation may promote better sleep quality.
- Valerian Root: An herbal remedy traditionally used for insomnia, valerian root may help reduce the time it takes to fall asleep and improve sleep quality for some people.
- L-theanine: This amino acid, found in tea, promotes relaxation and may enhance sleep by reducing anxiety and stress.
- CBD (Cannabidiol): While research is ongoing, some evidence suggests CBD may help reduce anxiety and improve sleep.
It's important to note that while supplements can help, they are not a cure for insomnia and may not work for everyone. Chronic or severe insomnia often requires addressing underlying causes, such as stress, anxiety, or medical conditions. Always consult a healthcare professional, such as your local drug store in Powell, TN, before starting any supplement to ensure safety and effectiveness, especially if you're taking other medications.
Your Hometown Pharmacy Since 1966
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Vaughn Pharmacy is a local, family-owned pharmacy serving the community in Powell, TN. Specializing in providing personalized and attentive prescription programs to our patients, we believe you are more than just a number – you’re part of our family!
(865) 947-1581