Prayer To Overcome Sleep Disorder
An Overview of Sleep Disorders
- Ignoring sleep disorders can lead to poor health, poor mood, and lethargy, and may negatively impact motivation, relationships, and job performance.
- Self-medicating sleep disorders using over-the-counter (OTC) remedies or alcohol can cause significant side effects, and may make sleep problems worse.
- Sleep specialists can help identify the root cause of many sleep problems and recommend treatments that can improve sleep, health, and quality of life.
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If you spend a great deal of time lying awake in bed at night or frequently nod off during the day, you may have a sleep disorder. A variety of sleep disorders can cause similar symptoms, such as excessive daytime sleepiness. If you suspect you have a sleep disorder, it is important to seek the expert opinion of your physician and/or a sleep specialist.
A sleep doctor can help determine not only the origin and severity of a sleep problem, but can also recommend therapies that may help you obtain better sleep. This essay and other features on this site are intended to help you distinguish between normal sleep disturbances and the three broad categories of clinical sleep disorders that require treatment.
On an average night, 30 to 40 million Americans have difficulty falling asleep, staying asleep, or wake earlier than they would and cannot get back to sleep. These are the major symptoms of insomnia, the most common category of sleep disorders.
Although many people with insomnia may accept their symptoms as a part of life, poor quality sleep takes a toll. Studies show that people with insomnia are more ly to become clinically depressed, suffer from poor concentration, and have accidents.
Many people have experienced periods of short-term, or acute, insomnia due to stress or environmental changes, such as job loss or jet lag. Fortunately, for most people these disruptions in sleep may last only a few nights. But in some cases, sleep disruptions persist for long periods and evolve into what specialists call chronic insomnia.
Causes of Chronic Insomnia
Insomnia often results from poor sleep habits, such as an overstimulating nighttime routine, or consuming too much alcohol or caffeine near bedtime. Certain medications, such as antidepressants, steroids, and allergy and cold products can also bring on bouts of insomnia.
In many people, insomnia is caused or made worse by a psychiatric or medical condition. For example, insomnia is a common symptom of many psychiatric disorders, such as anxiety and depression.
It may also arise from painful or uncomfortable medical conditions, such as arthritis, or those that affect breathing, such as asthma.
In a condition called primary insomnia, where no clear environmental, psychiatric, or medical cause can be identified, experts suspect that individual differences in brain function may result in an overactive alerting signal that continues long after an individual would to fall asleep.
In many instances, resolving underlying health issues or changing external factors may be the best approach to relieving the symptoms of insomnia. If underlying health issues cannot be quickly resolved, or environmental factors cannot be identified or changed, then a variety of other treatment options can help.
- Improved sleep habits, also called sleep hygiene, include such steps as regularizing one's sleep and wake-up times (including on weekends), ensuring the environment is conducive to sleep, and avoiding daytime naps and other behaviors, as well as substances that can interfere with sleep (e.g., caffeine, exercise).
- Cognitive behavioral therapy addresses the worries and fears of not falling asleep that sometimes can keep you awake.
- Meditation and biofeedback ease stress and promote relaxation.
- Hypnotics are the most common and effective drugs for treating sleep problems.
- Some antidepressants can also promote sleep.
Over-the-counter sleep medications and remedies
Some of these may be successful in individual cases. Sleep aids often contain an antihistamine, which causes sleepiness but also can cause daytime drowsiness. Of the many herbal sleep remedies promoted as sleep aids, none has been conclusively found to be effective.
Excessive Daytime Sleepiness (EDS)
It is not unusual for people to have days when they struggle to stay awake. However, suddenly falling asleep on the job or while driving is not normal—and can be extremely dangerous.
Excessive daytime sleepiness (EDS) is a symptom that can be seen in several sleep disorders, including obstructive sleep apnea, narcolepsy, and periodic limb movement disorder.
Obstructive Sleep Apnea (OSA) is an extreme form of snoring in which an individual’s airway becomes partially or completely blocked many times during a night of sleep, leading to repetitive awakenings. As we sleep, muscles in the throat relax.In some people, this relaxation causes tissue at the back to the throat to block the airway. In someone with a severe form of OSA, this may occur hundreds of times per night, interrupting breathing for 30 seconds or more during each instance.
The result of this interrupted breathing pattern is severely disrupted sleep, as the individual must wake up enough to regain muscle control in the throat and to reopen the airway. Surprisingly, despite dozens or even hundreds of awakenings per night, most individuals with OSA have no recollection of these events. In fact, often the only evidence of this serious condition is daytime fatigue and reports of loud snoring from bed partners. One of the biggest risk factors for OSA is obesity. This may be because excessive weight increases the amount of tissue in the throat and thus makes airway obstruction more ly. Other risk factors include inherited traits, such as small jaw size or large overbite, as well as behavioral factors such as the use of alcohol before sleep.
OSA is a serious condition that can lead to high blood pressure, heart disease, and mood and memory problems. As such, those who suspect they may have OSA should consult their primary care physician, who may in turn refer them to a sleep specialist for an overnight sleep evaluation.
Other symptoms include:
- Cataplexy—sudden muscle weakness or reversible paralysis in the legs, arms, or face. In extreme cases, an individual may fall down, appear to be asleep, and remain unable to move for seconds to minutes, yet remain fully conscious.
- Hypnagogic hallucinations—intense dream- experiences that occur during transitions to sleep.
- Sleep paralysis—the inability to talk or move for a short time when waking up or falling asleep.
Sleep can be a harrowing time for people who experience parasomnias. The symptoms of these disorders range from the mundane to the horrifying, and worrying about what might happen during a night of sleep can cause some people who experience parasomnias to want to avoid sleep. The three most common types of parasomnia are:
- Sleepwalking—Once thought to be an acting dreams, sleepwalking actually takes place during deep sleep (not REM sleep, when dreams typically occur). Sleepwalkers often perform routine activities such as dressing and cleaning. Sleepwalking is quite common in children and affects approximately 1 percent of adults. Bouts of sleepwalking can be triggered by stress, anxiety, excessive alcohol, or epilepsy.
- Night terrors—These severe attacks cause people, usually children, to appear to wake up and scream in fear or panic. However, these individuals are typically inconsolable, and tend to have no recollection of the event the following day.
- Sleep-eating disorders—These episodes, sleepwalking, occur during partial awakenings from deep sleep and cause individuals to eat without any knowledge of what they are doing, or any memory of what they have done.
Wazifa to get peaceful sleep Dua for good sleep make baby sleep Neend
Effective wazifa to get peaceful sleep | Dua for good sleep & overcome sleep disorder| Quranic dua for baby and wazifa for baby to sleep at night peacefully. Yeh achi neend ke liye mujarrab dua hai.
Sleep is a state of body and mind that re-occurs naturally. It is characterized by variations in consciousness, relatively inhibited sensory activity, inhibition of nearly all voluntary muscles, and minimal interactions with the surroundings.
It is a vital indicator of overall health and well-being.
Humans may suffer from various sleeping disorders, including
- Dyssomnias, such as insomnia, hypersomnia, narcolepsy, and sleep apnea.
- Parasomnias, such as sleepwalking and REM(Randam eye movement) behavior disorder.
- Circadian rhythm sleeping disorders etc,.
Wazifa to get peaceful sleep:
Lack of sleep results in bad health conditions. If someone has a sleeping disorder he may practice upon the powerful & effective Islamic spells, dua & wazifa to get peaceful sleep.
This problem is also seen in babies. They won’t sleep throughout the night and just keep crying. Dua for baby & wazifa for baby to sleep fast at night peacefully is also discussed in this post.
Dua for good sleep:
The powerful wazifa to overcome sleep disorder and get peaceful sleep is :
This is the best dua for sleep. After offering your Isha prayer perform this while lying on bed.
- Recite Durood-e-Shareef 3 times.
- Recite this beautiful name of Allah 1000 times.
- In sha ALLAH you will get peaceful sleep.
How to make baby sleep at night:
If your baby is not sleeping, try to find out what is causing him trouble. Follow some of these tips and praying.
- Keep the clothes of baby clean. If it’s unclean he feels irritation in sleeping.
- Do not use a pillow under his head. This may be causing a problem in his neck while sleeping.
- Keep his bed clean.
- Maintain the room temperature. It should neither be too hot nor too cold for the baby to sleep.
- Don’t make noises while he is sleeping. Maintain silence.
- See if he is having any health problems fever or stomoch ache etc,. If so get him treated.
- Perform the prayer for baby so that he may rest with peace.
Wazifa to make baby sleep fast at night peacefully:
The mothers get very much nervous when they see their little child is not sleeping throughout the night. If you are the one among them & looking for wazifa for baby then this amal is for you. The method of performing the dua for baby is as follows:
- Read Durood-e-Shareef 11 times.
- Recite the Ayat al kursi 11 times.
- Read the names of Allah “Ya Allahu Ya Rahman” 21 times.
- Again read Durood-e-Shareef 11 times.
- Blow it on your child.
- In sha Allah he will fell asleep fast.
Surah for baby sleep:
The Quranic surah for baby to sleep fast are Surah Falaq, Surah Naas and Surah Iqlaas.
- Recite these surahs for 7 times each along with Durood-e-Shareef once before and after.
- Blow on your child.
- He will get peacefull sleep.
Achi neend aane ka wazifa
Neend insan ke liye bohat zaruri hai. Neend se jaagne ke baad tarotaaza mehsoos nahi karte ho aur din bhar thakawat aur chidchidapan rehta ho. Raat ko sone ke liye laitne par neend nahi aati ho .
Thake huwe hone ke baawajud so nahi paate ho. Raat ko neend khul jaye toh dobara sone me mushkil hoti ho toh in sab ke hal ke liye yeh neend ki dua ka amal karein.
In sha ALLAH achi neend aajayegi.
Neend ki dua aur wazifa:
- 3 martaba Durood-e-Shareef padhein.
- Phir 1000 martaba is ism e mubarak Al-Waah’idu ka wird karein.
- In sha ALLAH achi neend aajayegi.
1). This wazifa will be effective & give you the best results only if you take care of the following points :
- Read the Quranic dua and wazaif with correct pronunciation in accordance with the rules for reciting holy Quran.
- Perform it with complete faith in Almighty ALLAH that he will grant you success in it.
- Those who do not know to read the Holy Quran can learn it from a Quranic teacher. Feel free to contact us for learning the Quran.
2). Those who want to become Amils of this spiritual wazifa, can also contact us. Amliyat courses.
3). If you are not getting success even after this, you may collect amulets from us for the solution of it.
With the help of Quranic Amulets and seals, the results will be faster.
All these amulets will be prepared in accordance with the Holy Quran and Hadith.
1) Yeh amal tab hi asar dikhayega jab keh:
Qurani ayaat/ duayein aur wazaif ko durust makharij ke saath arabi qawaneen ke mutabik padha jaye.
ALLAH tala par mukammal yaqeen aur bharose ke saath kiya jaye.
Jinhe Quran/duayein sahi makharij se padhni nahi aati wo kisi muallim/muallima se hidayat lein. Online Quran Nazara Tarjuma ke liye humse rabta karein. http://islamicourses.com/child_qaida.php
2) Is wazife ke mahir banna chahte hain wo humse rabta karein.
3) Is amal ko karne ke bawajud bhi kamyabi hasil nahi horahi ho toh humse rabita karein. Agar masle ka hal ke liye Taweez/naqsh lena chahen toh wo bhi miljayega.
In Sha ALLAH A’zzawajal taweez/naqsh ke zariye se mushkilaat jald hal hojayengi.
Yeh taweez/naqsh Quran-O-Hadith ke ain mutabik honge.
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#Wazifa to get good & peaceful sleep | Overcome sleeping disorder wazifa-Neend ke liye mujarrab dua#
9 Best Prayers for Overcoming Obstacles
When the challenges of life hit you head on, looking to the Lord is sometimes the best way to find a way to surpass the barriers of life. Here are some great prayers for overcoming obstacles that are encouraging and will bring you comfort.
O Lord, we call upon You in our time of sorrow, That You give us the strength and will to bear our heavy burdens, until we can again feel the warmth and love of Your divine compassion. Be mindful of us and have mercy
on us while we struggle to comprehend life’s hardships.
Keep us ever in Your watch, til we can walk again with
light hearts and renewed spirits.
Thank you, Lord, for being there for me and allowing me to cry out to you in my times of need.
It is amazing to me that the Lord of the Universe would take time to listen to me and to care about what I say.
God, there are things happening around me right now that I do not understand. Some of these things make me feel weak, helpless and afraid.
Even in the midst of this, I know that you are the Lord.
I know that the situation is in Your hand, and I trust You. I beseech you for strength and for wisdom that I would be able to endure this situation and be able to handle it in a way that would bring glory to Your name.
In Jesus name. Amen.
Father, we sing praises unto Your Precious and Mighty name. We thank You for all You have done.
Be with us daily Lord, guide us and protect us as we remove obstacles in our way. Lead us along the plain path of righteousness, Oh Heavenly Father. Bless us with Your divine favor and mercy.
Father, this world sometimes bewilders me and is beyond my understanding. I see poverty and disease, storms and earthquakes, war and killing. Many hearts are bound by ego and fear.
Please strengthen my faith in your higher purpose and open my mind to the truth that everything is unfolding according to your divine plan.
Let compassion and love for my brothers and sisters flow from me and may we all be uplifted by your glory. AMEN.
Lord, sometimes when I look in the mirror I’m not too happy with what I see. Please let me see me the way you made me, beautiful and perfect just as I am. Help me to hold this image in my mind and heart as I follow my life’s path. Allow others to witness your light shining through me as I walk with confidence, grace and a smile on my face. Amen.
Heavenly Father, as you know, I am facing a major health challenge in my life. I ask that you grant me the energy and determination to seek out and find the right physicians, treatments and programs; the courage and grace to follow them; and your peace and serenity to rest and restore my body, mind and spirit. Amen.
I will lift up my eyes to the hills From whence comes my help? My help comes from the LORD,
Who made heaven and earth.
He will not allow your foot to be moved; He who keeps you will not slumber. Behold, He who keeps Israel
Shall neither slumber nor sleep.
The LORD is your keeper; The LORD is your shade at your right hand. The sun shall not strike you by day,
Nor the moon by night.The LORD shall preserve you from all evil; He shall preserve your soul. The LORD shall preserve your going out and your coming in
From this time forth, and even forevermore.
Father, my spouse has chosen to break the vow made before you, our families and friends at our wedding. My heart is heavy and my soul aches. I pray that you give me the courage and strength to go through this divorce with dignity, self respect and the knowledge that you are always with me. Amen.
Dear God, I have loved well but not too wisely. I’ve given my heart to someone who has not honored that gift and I realize this relationship does not serve either of us. Please give me the courage and strength to end this relationship gracefully. Help me to forgive, heal and move on with my life so that I may open the door to new happiness. Amen.
Here is a look at how to overcome the many obstacles of life to success.
About the Author of this Blog Post
Crystal Ayres has served as our editor-in-chief for the last five years. She is a proud veteran, wife and mother. The goal of ConnectUs is to publish compelling content that addresses some of the biggest issues the world faces. If you would to reach out to contact Crystal, then go here to send her a message.
Insomnia – How to Overcome Sleep Deprivation
Insomnia is a terrible ailment that can have a negative impact on nearly every aspect of your life. We need sleep not only to feel healthy and happy in the short term but also to ensure good health in the long term. If you aren’t getting enough of it, then it will take a toll on your brain, on your immune system and even on your ability to recover from injuries and wounds.
Insomnia makes it increasingly unly that you’ll be able to get that kind of restorative and rejuvenating sleep on a regular basis. And as such, you’ll be constantly running on half a tank while doing long-term damage to your body that might be hard to undo.
In short: you need to speak with a doctor if you suffer from insomnia and work closely with them to find a cure.
But this can take years and there’s no guarantee that a solution will ever be forthcoming. So, what do you do in the meantime?
In the short-term, you can focus on mitigating and minimizing the negative consequences of not getting enough rest.
There will always be a ‘biological cost’ but you can at least manage your deprivation in order to feel a little more human and to improve your chances of having a productive and effective day nonetheless.
Countless CEOs and politicians (Maggie Thatcher being a famous example) have shown us that you can do great things on less sleep, so how can you stop feeling a zombie and succeed regardless of your tiredness?
Focus on Quality, Not Quantity
The first place to start is focusing on the quality of your sleep rather than the quantity.
If you suffer from insomnia, that means you find it hard falling asleep – but it doesn’t necessarily mean that the quality of your sleep is affected.
The good news is that studies show us that the quality of sleep is actually potentially more important than the quantity anyway. Thus, we might be able to make up for the shortfall by truly maximizing the benefit of the time we are dozing.The first way to help yourself fall into a deeper sleep is to improve the environment that you’re sleeping in.
That means you should have a comfortable and supportive bed to sleep on and that the room you’re sleeping in should be dark and silent. Try to remove any light in the area, including things LEDs or digital alarm clocks.
Invest in heavier curtains and make sure the room you’re sleeping in is the furthest from any noise pollution outside (i.e. busy roads).
You can also improve your sleep hygiene by making sure the temperature of your home is slightly cool (opening a window can help with this) and by taking half an hour to unwind without looking at any screens last thing at night.
Try to get exercise, fresh air and sunlight during the day and consume some form of complex carbohydrate before bed (leaving enough time for it to digest).
This will provide you with a steadier supply of energy while you’re sleeping and it will also have the benefit of supplying the brain with serotonin via the tryptophan content in carbohydrates (tryptophan being an amino acid found in carbs that also happens to be a precursor to serotonin and melatonin). One option that is often recommended by health gurus and biohackers, in particular, is to consume a teaspoon of honey before bed which provides two types of sugar in the form of fructose and sucrose.
To check if these tweaks are working, try wearing a sleep tracker. This should be able to show you your movement and (in some cases) heart rate through the night, both of which will correlate with the quality of your sleep.
Change Your Mindset and HRV
Despite countless studies, psychologists still do not fully understand the role of sleep. What we do know though, is that it is absolutely essential. And if you were in any doubt as to whether we really need to sleep, then you should look up ‘fatal familial insomnia‘.
But while we need sleep, we often don’t need it quite as badly as we think we do. That is to say, that if you are getting 4 hours of sleep a night, then it’s certainly not going to harm you in the short term. Is it ideal? No. But it’s also not the end of the world.
But your body doesn’t know this and it responds to a lack of sleep by sending serious warning signals that can make us feel a lot worse…When we aren’t getting enough sleep, it can result in excess adenosine, poor recovery from injuries and a suppressed immune system. But these are all things that we can live with for a while. The part that really makes us feel awful, is actually the stress that comes from a lack of sleep.
When you haven’t had enough sleep, your blood will be high in cortisol and low in testosterone. These biological signals are enough to lead to alterations in our heart rate and more specifically, in heart rate variability.
Heart rate variability shows how your heart rate can actually change beat-to-beat, which is a result of your sympathetic and parasympathetic nervous systems taking it in turns to dominate.
These are the systems responsible for your ‘fight or flight’ and ‘rest and digest’ states respectively. When you are sleep deprived, the increase in cortisol (stress hormone) in your blood means that your sympathetic nervous system will dominate (fight or flight).
Therefore, your heart rate variability will be lower and your resting heart rate will be higher overall.
In a circular fashion, this actually triggers a cascade of even more effects associated with stress – such as an increase in norepinephrine, suppressed immune and digestive systems, muscle contractions, vasoconstriction, increased blood viscosity etc.
In other words, your body gets the signal that ‘something isn’t right’ and then responds by making you stressed. This is why you might feel shaky on a lack of sleep, it can contribute to a bad mood and it can make you generally feel rotten. This is what is sometimes referred to as ‘wired but tired’.
And what makes this even worse, is that we actually add to this stress by worrying about our lack of sleep! No one s to know that they failed to get enough sleep and we are constantly being told by people just how important sleep is. Thus we can actually exacerbate that level of stress by worrying about the effect it is having on our body!So, the first thing to do is to calm down and to try and change the way you’re thinking about your sleep deprivation. Know that a few nights of reduced sleep isn’t going to kill you and there are plenty of people around the world who survive on less sleep and are perfectly healthy! It is done now anyway and worrying about it will only make you worse.
If you can turn off that urge to stress about your lack of sleep, then you’ll find you actually feel better instantly and have a lot more energy throughout the day. If you’re having a hard time convincing yourself that you’re okay, then you can try applying ‘cognitive restructuring‘ techniques from CBT.
The other thing to do is to practice controlled breathing. Use deep, slow and rhythmic breathing to switch your body into the parasympathetic mode and send signals to your body that everything is healthy and running as it should do. Try ‘belly breathing‘ for the maximum effects.
If you have the time, then you can actually make up for some of your lack of sleep by using power naps. These are short naps taken during the day that will help to restore your energy levels and repay a little of that sleep debt.
Studies show that power napping can help to improve productivity significantly and there is even some speculation among the scientific community that humans are meant to take naps.
A good proportion of the world takes siestas in the afternoon for instance and the majority of the animal kingdom is partial to the occasional daytime snooze as well.
There is a strategy to use when taking power naps though, which involves an understanding of our sleep cycles. Sleep cycles are a series of stages that we always go through when we fall asleep, which are REM (rapid-eye-movement, when we are most inclined toward dreaming) and stages 1-5.
The latter stages are known as ‘slow wave sleep’ and this is when our sleep is most restorative. A sleep cycle will take us through all the stages over the course of 90 minutes before starting again.
Your aim is to avoid waking up during SWS, which will result in a groggy feeling of ‘sleep inertia’.
If you’re looking for a brief break, then sleeping for less than 45 minutes will allow you to wake up before you reach SWS but it won’t have the full restorative effects of a full sleep. If you have a little longer, then sleep for 90-135 minutes and you will be able to wake up after one full cycle and that will have the most positive impact on your memory, concentration and mood.The only issue here is that if you have insomnia, then you might struggle to get to sleep, even just for 45 minutes. In that case, focus instead on simply resting your body and mind.
While this isn’t as effective as actual sleep, it can still be enough to let your body enter a more deeply parasympathetic state which will go some way to providing recovery and combating stress.
Better yet, you could try a little-guided meditation (check out the Headspace App for an introductory course) which will help to calm your brainwaves and could have long-term positive effects on your insomnia even.
Avoiding sleep inertia is also important during regular sleep. Try timing your alarm to wake you after multiples of 90 minutes, or use a fitness tracker with a smart alarm function.
Combine these strategies and you should find that you can manage the effects of sleep deprivation and feel a little more productive and awake even while you’re looking for a cure for your insomnia.
Try to avoid the temptation to drink copious amounts of coffee meanwhile, which will actually increase your stress levels and potentially damage your sleep.
If you really feel that you need help staying awake, then discuss prescription medication such as modafinil with your GP.
But ultimately, the best way to handle sleep deprivation is with the right mindset. This is the hand you’ve been dealt and the only question that remains is: how are you going to respond?
Ways to Overcome Sleep Deprivation
As of late, I noticed that I was having severe problems to fall asleep in the evening, which led me to toss and turn in the bed for hours before I finally fell asleep. Something that made it even more complicated to fall asleep was the fact that some of my best ideas started to arise, whenever I was lying in bed for a couple of minutes.
I think I don’t have to mention that when I got up in the morning, I felt powerless and really tired. Did you know… that approximately 60 million people in the US suffer from different forms of sleep disorders occasionally or even chronically? There are many different forms of sleep disorders, with names such as insomnia, narcolepsy or sleep apnea.
Simply put, the sleep disorders can be classified into the following three categories:
- excessive sleep (excessive daytime sleepiness)
- lack of sleep [insomnia](when you cannot fall asleep)
- disturbed sleep (when you wake up often)
The following article definitely focuses on the question of how to overcome sleep deprivation in form of a lack of sleep, when you are facing problems to fall asleep.
Everyone who has problems to fall asleep at night will agree with me that it is a really annoying state, of not knowing exactly what to do in order to fall asleep immediately.
Due to the fact that enough sleep is absolutely necessary for me in order to be energized and revitalized the next day I chose to reflect my behavior as precise as possible, in order to find the possible solution to overcome my momentary sleep disorder.
1. Regular Sleeping Schedule
For people who go to bed spontaneously it might sound awkward, but by scheduling the time I slept allowed me to get into a rhythm that made it much easier for me to fall asleep at night. The sleeping schedule included the time I went to bed and the time I set the alarm to get up in the morning.
Due to the fact that every person needs different amounts of sleep, I will not recommend you how long you should sleep at night. Scientists have shown, however, that adults need an average of 7 to 8 hours daily, whereas teenagers often need up to 9 hours a day.
You can feel free to also schedule your sleeping time at the weekend; I for myself do not schedule the sleeping time of the weekend, as I’m mostly out with friends.
- Set a regular bedtime
- Set your alarm to wake you at the same time
Another very helpful tip I can give you to overcome sleep deprivation is to put everything aside one hour before you go to sleep. This includes turning off the TV, computer, music and everything else that might distract you during this time.
I experimented with setting anything aside half an hour before going to sleep, but I find it more effective to start with it one hour before going to bed.During the period of one hour I start to mentally relax from a busy day, my thoughts start to get calmer and my overall body feels more relaxed. Sometimes I grab an interesting book, play lounge and chill out music as background music or simply let my thoughts wander.
Whatever it is, it helps me to switch off mentally from my everyday life and I go to bed in a very calm and relaxed state of mind, without interrupting thoughts that prevent me from falling asleep.
3. Sleep environment
A friend of mine slept in a boarding home for years and is completely used to use earplugs whenever he sleeps. So you might want to use earplugs to block external sounds that could distract you from falling asleep, but make sure that you still hear your alarm and loud noises in general.
I also find it helpful to listen to my mp3-player, but as mentioned in #2 only to calm and relaxed songs, if possible without lyrics at all. Furthermore, I once saw a reportage about people that were living in loud areas for years had become problems to fall asleep if they relocate to another, more silent area.
So in case you are used to specific sounds from your former environment you might want to have a look for devices that can reproduce these if your partner has no problems with it. Some of these devices can imitate the sounds of a fan, refrigerators, electrical humming, the ticking of a clock and many other sounds.
The reason why people struggle to fall asleep without these sounds is that they help people to relax, by focusing on it and allows them to silence their inner voice.
4. Don’t take naps!
As a logical conclusion during the time I had problems to fall I sleep I felt often really tired and started to take a nap in the late afternoon. It somehow irritated me, as I was never taking regular naps before, but it also was totally easy for me to fall asleep during these naps.
When I looked closer I noticed that the naps helped me to catch up on lost sleep, but they were also a negative factor that made it more complicated for me to fall asleep at night.
Taking a nap daily disturbed my natural sleep rhythm and was one of the main reasons I was facing insomnia during this period of weeks when I was not able to fall asleep fast.
- don’t take a nap and fight the tiredness during the day
- if you are really used to take a nap then limit it to less than 20-30 minutes
Albert Einstein was a true napping enthusiast and contemporary witnesses told that he was taking one nap a day. However, Einstein applied a simply, yet effective trick that helped him not to fall asleep during a nap: he put an item in his hand with his arm stretched out over the floor.
Whenever Einstein was falling asleep the muscles in his arm relaxed, which caused the item to fall on the floor that finally woke him up again. It is a simple, yet effective trick not to fall asleep during a nap.
So, if you really insist on taking a nap, make at least sure that you won’t fall asleep.
5. Nutritional behavior
As a general rule of thumb: don’t eat anything within two hours before you go to bed. Especially heavy and fatty foods will keep you awake. Furthermore, I highly recommend you to avoid caffeine, nicotine, and alcohol before going to bed.
That was basically it. The above named 5 rules have helped me to overcome insomnia and to fall asleep again shortly after going to bed.
The following article might also interest you: Relaxation Techniques to Relieve Stress
IMPORTANT NOTICE: This article was written for people who struggle every once in a while to fall asleep. Please consult a doctor if you are having chronic sleep deprivation. I’m neither a doctor nor engaged in rendering medical or psychological services, or any other services.
Image by Robert Couse-Baker5 Ways to overcome sleep deprivation was brought to you by our Free Personal Development Blog.
15 Simple Ways To Overcome Depression And Sadness
Last Updated on January 31, 2019
Depression can be debilitating and is very different from just feeling unhappy. Usually, there is a reason for unhappiness such as being rejected or not getting the job you wanted. Depression is a pervasive feeling. It’s almost as if you are in a black tunnel with no light.
Hope disappears and the things you used to find enjoyable become a chore. Even winning the lottery would not snap someone depression and it is never a good idea to tell someone who is depressed to sort themselves out and pull themselves together.
Unfortunately, it isn’t that simple, but there are ways to alleviate the symptoms of depression.
1. Practice Mindfulness
A depressed mind tends to mull over all that is wrong and worries unnecessarily about all the negative possibilities that may emerge in the future. This negative thought cycle reinforces misery and is not helpful in managing to overcome depression.
Mindfulness involves focusing on the present moment and is a skill that needs to be practiced. More often than not, our brains are full of thoughts and focusing on the present moment seems unnatural for our minds. Practice on engaging your senses in the moment. Focus on touch, taste, sight, sound and smell.
Engaging the senses leaves less time for worry.
2. Listen to Upbeat Music
I have always thought of music as food for the soul. An upbeat tune can change an atmosphere instantly and create a more positive vibe. Listening to upbeat, happy music alters brain chemistry and can improve your mood.
3. Use Touch
Science shows that touch therapies can help some people overcome depression, lower the stress hormone cortisol and increase the feel-good hormone oxytocin. Therapies to consider include acupuncture, acupressure, massage, reiki and reflexology.
4. Include Omega 3 Fatty Acids in Your Diet
Research has shown that depressed people often lack a fatty acid known as EPA.
Participants in a 2002 study featured in the Archives of General Psychiatry took just a gram of fish oil each day and noticed a 50-percent decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. Get omega-3s through walnuts, flaxseed and oily fish salmon or tuna.
5. Stop the Negative Self Talk
Depressed people tend to see the world in a negative way. When things go wrong they blame themselves and when they go right, they put it down to luck. Depression reinforces self doubt and feelings of worthlessness.
Monitor your inner negative talk and make allowances for this type of thinking by reminding yourself that your thinking is that of a depressed person, not a healthy functioning person. Don’t take your thoughts seriously when you are feeling low.
Acknowledge the thoughts but this doesn’t mean you have to believe them. Keep perspective.
6. Bide Your Time
Accept that your mental state is not entirely balanced. During depression, we tend to see the negatives in everything and find it harder to be balanced about what is going on. Gently remind yourself that you are tuned into the ‘negativity channel’ and don’t listen to your thinking.
It is definitely distorted when you are depressed. This idea alone can provide some comfort when the world appears bleak. It won’t last forever. Remind yourself that change is constant and that you won’t always feel this way. Be patient and do your best to look after yourself in the meantime.
Eat well and get a decent amount of sleep. Say to yourself “This shall pass”.
7. Distract Yourself
If possible, do your best to distract yourself from over thinking. Your thoughts are your enemy when depression sets in. Play with a pet or go for a walk. Read a book if you are able to concentrate or finish a puzzle. Do anything that takes your mind off your fears and worries. Keeping busy is an effective way to overcome depression.
8. Use More Light
Seasonal Affective Disorder (SAD) is known for causing low mood over the winter months when there is less sunlight.
Invest in a sunlamp – a 300 watt bulb within three feet for 20 minutes three times a day can help.
SAD symptoms can include problems sleeping, anxiety, depression, irritability, fatigue, apathy and loss of libido and using light can help to overcome depression and these other symptoms.
9. Try Cognitive Therapy
Cognitive therapy can be extremely useful in counteracting depression and is the principle that certain ways of thinking can trigger certain health problems, such as depression.
The counselor helps you to understand your current thought patterns and identify any harmful or false ideas and thoughts that you have that can trigger depression or make it worse.
The aim is to change your ways of thinking to avoid these ideas as well as help your thought patterns to be more realistic and helpful.
10. Write in a Journal
A journal can work in two ways. Use it to write down fears and worries. Sometimes, having an outlet in this way can be soothing and ease your mind. Another good way to use a journal (I prefer this way) is to write at least five things down every day that you are grateful for.
This forces us to think more positively and can help to remind us that things are never that bad. In a gratitude journal, you can write about anything that happened in the day that made you feel appreciative. A stranger smiling at you, the sun shining..
anything positive will do!
11. Connect with Friends
This can be one of the hardest things to do when feeling depressed but it is one of the most rewarding activities. Force yourself to go out. Isolating oneself from others may seem a good idea but put a limit on it and then get out there again. This can have a huge positive effect on your mood.
12. Get Enough Sleep
Sleep and mood are closely connected. Inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being. Studies have shown that even partial sleep deprivation has a significant effect on mood.Take steps to ensure adequate sleep will this will lead to improved mood and well-being.
The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort so aim for between 7.5 and 9 hours sleep per night.
13. Forgive Others
When we hold a grudge, we are the ones that feel the anger. The person whom we are angry with is probably merrily going about their business completely oblivious to your feelings. Don’t allow others to have this power over you.
They have may have caused you grief in the past, try not to allow that grief to continue – it only affects you, not them. Find a way to forgive – they are not worthy of your time.
Lighten the emotional load and you will improve your mood and help you to overcome depression.
Regular exercise has benefits for helping to overcome depression. Exercise releases endorphins which improve natural immunity and improve mood.
Besides lifting your mood, regular exercise offers other health benefits, such as lowering blood pressure, protecting against heart disease, cancer and boosting self-esteem.
Experts advise getting half an hour to an hour of moderate exercise, such as brisk walking at least three to four times per week.
15. Don’t give up
Depression can make you want to hide away from the world and disappear. It’s okay to take some time out but give yourself a time limit and then do something productive to improve your mood. Depression can be well managed (I know this from personal experience) and there can be a wonderful life beyond depression. Hang in there and keep the faith.
Although the above suggestions can be effective, depression that perseveres should be investigated further and seeing a Doctor to chat over any symptoms is a step in the right direction.