According to studies almost a third of adults struggle to fall or stay asleep. It is quite ironic, because if you want to obtain sleep, you must, apparently, give up the urge to have it. Many mental health experts see anxiety or depression as an effect of insomnia rather than a cause. If your sleeplessness can be taken care of it will often also calm or address other aspects of a patient’s life. Insomnia is often caused by the brain’s refusal to give up thinking about itself or to give up mental control. If you are told, for example, that you will be evaluated on how swiftly you can relax, the chance is good that you’ll become more anxious as your mind will be trying to monitor the progress toward the goal. As someone’s sleep needs become more urgent, it will, therefore, also becomes more elusive. If this happens night after night, it might result in chronic insomnia.
What Is Insomnia?
One or two nights of bad sleep because of a stressful day or because of some disturbances isn’t classified as insomnia. It is rather when a patient can’t fall asleep when he wants to during relatively peaceful nights. It’s the difficulty of staying or falling asleep or not getting refreshing sleep for at least a month. If you need a trusted source of which natural supplements to use in order to enhance sleep, find out more on analyzethat.net.
What If You Only Have Insomnia When Traveling?
Some people sleep peacefully at home, but once they try to sleep in an unfamiliar place, they struggle to get some shut-eye. Here are a few things you can do about it if this is the case for you:
Try doing some relaxation exercises in your hotel room before you go to bed – such as stretching and breathing as this can slow down your body’s systems after a long and exciting day. Guided imagery and progressive relaxation will help you to settle into rhythms conducive to sleep.
Make Your Room As Dark As Possible
Creating an ideal setting for sleep is a really important factor and by making the room fully dark, might just be the answer.
Listen To Soothing Sounds
Calming background sounds such as nature sounds or relaxing instrumental sounds can be very effective. You don’t need a fancy sound system as your headphones connected to your laptop or phone will work just fine. Remember that you will more easily relax when you feel at home – it is, therefore, important to follow the same routine you follow at home. If you don’t usually listen to relaxing music when at home, try incorporating it into your regular routine so your brain can learn to associate those specific sounds with sleep and relaxation.
If you suffer from jet lag, the chance is good that you are dehydrated. Drink plenty of non-caffeinated drinks and a lot of water to keep you hydrated as this might affect your sleep.
Some decongestants can interfere with sleep. Make sure to choose medicine that won’t have this effect – if you are prone to allergies. You can also take along your own pillow or an anti-allergy pillowcase when traveling.
Even though alcohol may make some people feel sleepy and relaxed, it can also have the exact opposite effect and disturb sleep. Rather try to opt for a decaffeinated herbal tea before going to bed.
Stay In One Place For More Than One Night
For some people, the one hemisphere of the brain stays awake in order to be alert to any potential dangers when you sleep in a new, unfamiliar place. If you stay in one place for more than one night, it will be easier to relax and your brain will realise that there are no dangers.
Try A White Noise Machine
A white noise machine can be an investment as it cancels any noise that might disturb your sleep. If you don’t want to invest in a machine, you can load a white noise soundtrack on your phone or laptop.
Don’t Keep A Clock In The Room
It is definitely stress-inducing if you constantly check the time during the night. Try not to position yourself close to any clocks at night and turn away digital clocks.