Insomnia is the inability to sleep, and it will affect almost everyone at one time or another during their lifetime. If you are looking for help for insomnia then this article will share 3 top tips that have been proven to help people sleep better and get the rest that their body needs.

Tip #1: Wind Down and Relax

When it comes to help for insomnia, winding down and relaxing is vital. If you have children, you are probably well aware of the fact that a bedtime routine is important. Parents have their children wind down and relax about an hour before bedtime — and you need to do the same. Your body needs to recognize that sleep time is approaching and therefore prepare for shut down. You should wind down and relax for at least an hour before bedtime. You can do whatever helps you to wind down and relax, whether this be taking a warm bath, watching TV, reading, or listening to music. Your wind down time should not be not be strenuous and the whole point of it is to get your body into a relaxed state.

Tip #2: Avoid Caffeine

No help for insomnia article would be complete without the mention of caffeine. Caffeine is a stimulant and therefore should be avoided at night time especially just before you go to bed. If you usually have a cup of coffee before bed, try switching to a glass of warm milk instead. Warm milk is known to help soothe the nervous system, and this in turn, helps you to relax, improving your sleep. If you don’t like milk or you can’t have dairy products, you can also try herbal teas. A cup of chamomile team is great, and it contains all the natural ingredients to help you sleep.

Tip #3: Your Bedroom Should Be A Sleep Sanctuary

If you suffer from insomnia, your bedroom could be the cause. When seeking help for insomnia you need to take a look at your sleep surroundings first. If your bedroom is cluttered, this could affect your sleep pattern. Too many electrical devices can also interfere with sleep. Your bedroom should invite sleep. It should be totally dark at night time and your bed should be comfortable. Your bedroom should also be the right temperature for you. If it is too hot or too cold, you won’t sleep properly. Changing your bed, bed covers, and your pillow could make a huge difference.

According to a research abstract at SLEEP 2009, the 23rd Annual Meeting of the Associated Professional Sleep Societies, students who consider themselves to be evening types (that is someone who feels more alert and does their best work later in the day) have poorer sleep hygiene scores than morning and intermediate types. Sleep hygiene is the group of behaviors linked to good sleep and alertness. Examples include having a regular bedtime routine, a regular wake time, a regular bed time, and sleeping in a comfortable bed. The researchers found that this poor sleep hygiene was related to poorer academic performance and a decline in grade point average (GPA) during the transition from high school to college.

Results indicate that evening types had significantly lower first year college GPA (2.84) than morning and intermediate types (3.18). These evening-type students showed a greater decrease in their GPA during the transition from high school to college than their peers; their grades dropped by .98 GPA points, while others only dropped by .69 GPA points. These evening types also slept on average 41 minutes less than other students on school nights.

Lead author Jennifer Peszka, PhD, psychology department chair at Hendrix College in Conway, Ark., said that many students experience deterioration in sleep hygiene during their transition from high school to college.

“Although the results of the study aligned with our expectations, the size of the GPA difference between evening types and morning and intermediate types was surprising,” said Peszka. “Further, the difference is at a critical point on the GPA scale with evening types scoring below a B average and morning and intermediate types scoring above a B average.”

The study was based on data from 89 students (between 17 and 20 years old) preparing to begin their freshman year and 34 of those students as they completed their freshman year at a liberal arts college.

Authors of the study state educating high school and college students about the possible negative effects of poor sleep behaviors on academic performance may result in improvement in academic performance, especially in adolescents who are at risk due to poor sleep hygiene and evening-type status.

It is recommended that adolescents get nine hours of sleep per night, and school-aged children between 10-11 hours. More information about sleep hygiene is available from the American Academy of Sleep Medicine (AASM) at: http://www.sleepeducation.com/Hygiene.aspx

Abstract Title: Chronotype, Sleep Hygiene, and Academic Performance in High School and College
Presentation Date: Tuesday, June 9
Category: Circadian Rhythms
Abstract ID: 0161

Source:
Kelly Wagner

American Academy of Sleep Medicine