How to Solve Your Sleeping Problems 


Insomnia, which is having difficulties  falling asleep, waking up at mid night at times, getting up early in the morning, and not able to have a restful sleep is a serious health challenge. In this article I will be detailing you on how to solve your sleeping problems naturally, form my extensive research on this concern.
According to many articles and books read on sleeping disorders, I have come to understand that, at least one in six adults will often complain of insomnia on a daily basis.
Some Effects of Insomnia.   
It’s vital to have at least seven to nine hours of restful sleep within 24 hours. Some people barely sleep for four to six hours a day, which may pose the following challenges.
1.    Have difficulty staying awake when sitting, watching television or reading.
2.    To fall asleep or feel very tired while driving.
3.    You will often get told by others that you look tired.
4.    You will be reacting very slowly.
5.    You will have troubles controlling your emotions.
6.    You will need caffeinated drinks to keep you going.
7.    You will be feeling very irritable or sleepy during the day.
8.    Your weight may add and it will be very difficult to lose the extra weight.
9.    Your immune system will be weaken, making it susceptible getting sick.
10.  Cause elevated blood pressure and can increase the
    risk of diabetes and heart disease.
11.  Contribute to chronic pain
12.  Exacerbate mental illness, including depression and anxiety
13.  Reduce focus and concentration, leading to decreased performance   at work.

Methods use in handling Insomnia without medications

I will analyze to you how to solve sleeping problems naturally in this section of the article. The natural solution is handled simply in what I call Sleep Hygiene

What Is Sleep Hygiene?

Sleep hygiene is a collection of habits that can help you fall asleep more easily and sleep more deeply. You can develop good sleep hygiene on your own.
·         Exercise at least 40 minutes per day five days of the week. Limit strenuous exercise to the morning or early afternoon. More relaxing exercise to help you sleep can be done before bed.
·         Follow a strict sleep schedule for about two weeks, like same time to go to bed every day and same time to wake up every day.

·         Make sure to have natural light during the day. Open your blinds first thing in the morning and get outside during the day. Use light box early in the morning especially during dark winter days so as to wake your brain wake up and regulate your body’s rhythms.
·         Freshen up with warm water before going to bed.
·         Make sure your bedroom is pleasant and relaxing. Your bed should be comfortable, and your room shouldn’t be too hot, too cold, or too bright. If necessary, use earplugs and an eye mask. Be sure your pillow is good.
·         Associate your bed with sleep and sex only. Don’t work, eat or watch TV in bed.
·         Turn your clock around so you can’t see the time.
·         Off your phone during bed time to avoid any disturbances from calls, and messages. Preferably shot down your computer one hour before bedtime to avoid the bright light from the computer.

·         Don’t drink caffeine after noon. This includes coffee, tea, iced tea, energy drinks and soda.
·         Take only a glass of wine with dinner. While alcohol is known to speed the onset of sleep, it also disrupts sleep–especially causing arousal during the second half of the night, when the body should be entering deep sleep.
·         Eat just a little quantity of food close to bedtime.
·         Don’t give in to the urge to nap during the day; it can disturb the normal sleep/wakefulness pattern.
·         Write down all your worries in a dairy so as to check it the next day. If you’re unable to fall asleep after about 30 minutes, leave bed and do something relaxing (like reading); return to bed later.

When to call a doctor
After following the natural methods above, if there is no improvement in your sleep habit, then you should contact your doctor for more help.
Summarily.
Insomnia affects adolescents, adults and the elderly. And as we age, sleep can become even more elusive, so developing good sleep habits when you’re younger can pay off later in life. You should try to handle your sleep disorders naturally as detailed above.