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Struggling With Insomnia? Here's the Solution

Find the Solution to Insomnia With BrainMD's Put Me to Sleep

Newsweek AMPLIFY-  Struggling With Insomnia

It's important to consult your doctors with any medical concerns, and before making any changes or adding supplements to your health plan.

Being forced into quarantine because of COVID-19 has rearranged many people's regular routines and body clocks. Instead of going out for groceries, working out at the gym and partying with your friends on weekends, you stay stuck at home binging old movies until 3 AM.

Feelings of helplessness and anxiety at the uncertainties the pandemic brings are normal. It becomes easier and easier to fall prey to letting go of yourself and embracing the ambiguity presented to you.

Do not lose hope. Instead, restore your sense of control by implementing a structure to your day.

Adopting good sleep habits and maintaining a regular sleep schedule establishes the order in your day-to-day activities. Making sure that you can get a good night's sleep every day will not only lower your stress levels but also keep you focused and more productive throughout the day.

Concentrate on What You Can Control

When you start managing your behavior, you start taking responsibility for your actions. Any external problems that may arise are not within the scope of your command. What you control is how you will react to these new challenges.

The difference between reactivity and proactivity is that one approach eliminates problems before they manifest while the other simply responds to the problems after they have already happened.

Choose to do away with the negative energy of focusing on being the victim of events you have no control over like the coronavirus, changes in your work structure, and seeing your family members get sick. Empower yourself instead by anticipating what happens next when you learn to roll with these changes and change your perspective to see the bigger picture.

Do not waste time berating yourself on the past and what you could have done before things started to change. Embrace the change and refocus on what you can do to commit to self-improvement and personal growth.

Start by making routines. A good place to start is setting-up a wake-up and bedtime to establish a regular body rhythm. If you have been having trouble initiating and/or sustaining sleep, stress might be the cause of your insomnia.

Figure Out What's Keeping You Up At Night

Do you wake up feeling more tired and not revitalized at all? Maybe you keep on waking up at odd hours of the night or cannot even begin sleeping and just lay awake in bed for several hours.

Poor sleeping patterns can disrupt your workflow during the day. You would not be able to concentrate as much, are more inclined to take naps, and might be more irritable. Sleep insufficiency has also been found to be linked to problems with your blood sugar levels, brain toxin buildup, and obesity.

It is natural for you to have sleep disturbances after a particularly stressful event, but your sleep pattern should eventually return to normal after a couple of days of adjustment. If you have been suffering from poor sleep for some weeks now and it does not go away on its own, you probably have insomnia.

Newsweek AMPLIFY-  Struggling With Insomnia

What Causes Insomnia?

Insomnia is a sleep disorder that affects as many as 35% of adults. It is one of the most common sleep disorders and yet often goes undiagnosed and untreated. The condition can be acute (lasting only short-term) or chronic (over the span of several years). It may also come and go.

The most common causes of insomnia include stress, poor sleeping habits, physical illnesses and pain, anxiety, depression, other mental health disorders, and having an irregular sleep schedule. Not all insomnia manifests in the same way and people who are affected by a combination of two or more of these common causes often experience aggravated inability to induce and sustain sleep.

Keep your proactive mindset and create self-management strategies to address your stress, poor sleeping habits, and irregular schedule. Your physical and mental illnesses may possibly exacerbate your insomnia, but they shouldn't deter you from taking control and creating a good routine to manage your insomnia.

Newsweek AMPLIFY-  Struggling With Insomnia

Top Tips To Tackle Insomnia

  • Create a daily schedule. Set your wake-up and bedtimes and try to stick to them. Establish a work program and a regimen for exercise, your meals, and even when you drink water. It may seem tedious at first but soon enough, you will find that starting your days with a to-do list gives you focus and energy. You will feel less stressed when you know exactly what you are tasked to do during a certain time than if you just allowed your mind to wander off.
  • Steer clear of caffeine. Always remember that caffeine is a natural stimulant. Try to lessen if not completely stop drinking coffee, tea, cola and energy drinks, especially at bedtime. If you do not fell rested due to a poor night's sleep, it is incredibly tempting to use caffeine kicks to wake you up, but this starts an unrelenting cycle of sleep deprivation. Keep in mind that the stimulating effects of caffeine can last up to four hours. Remember that the next time you feel like drinking soda at night.
  • Stop working in your bedroom. Keep any distractions like your television, laptop, books, anything that will keep you from focusing on just falling asleep, from your bedroom. You need to establish your bedroom as a room for relaxation and comfort. Using your bed for activities besides sleep can create mental associations between your bed and wakefulness. Once your brain can associate your bedroom with being completely sleep-related, you might even start feeling tired and sleepy by just walking in your bedroom.
  • Only go to bed when you are tired. If you have had a late night, the night before, it might make sense for you to go to bed earlier to catch up on lost sleep. In reality, this does not work, and you will just end up lying awake and staring at the ceiling for a couple of hours as you try to but fail to induce sleep. Always listen to your body and wait instead until it says you are ready for bed.
  • Avoid taking naps during daylight hours. When you take naps within the day, especially during the late afternoons, it gets harder to induce sleep during nighttime since your body feels like its already well-rested. Make sure to keep naps to a 30-minute maximum and only before 6 PM.
  • Establish an exercise routine every day. You don't need to go to the gym or jog outdoors to exercise. Following a simple Youtube workout video will do. Try to spend 10 minutes every day for the first week before increasing the intensity and duration of your workouts. You can even set this as your first activity after waking up.
  • Do not over-indulge during dinner. When you lie down after having a big, heavy dinner, it makes it much easier for the acid in your stomach to splash back up into your throat. Overeating upsets the rhythm of your sleep and hunger hormone levels, making it hard for you to sustain sleep at night.
  • Try not to drink alcohol at night. You might be used to having a quick drink to send you off to sleep and although that is great for inducing sleep, your body will soon become restless due to alcohol withdrawal and wake you while it should still be sleep time. You can still have a drink every now and then, just remember not to drink alcohol for 4-6 hours before bedtime and you should be okay.
  • Avoid bright light (especially blue light) in the evening. Scrolling through the news or your social media feed in bed exposes you to blue spectrum light that suppresses the hormone that helps you sleep. This blue-wavelength light suppresses the sleep-inducing hormone melanin. Moreover, you are also exposed to overstimulating information that will keep your brain active when it should be shutting down. If you find it hard to cut off the information when you are bored as you try to induce sleep, try leaving your phone across the room or at least on the far end of your bedside table instead of under your pillow.
  • Invest in vegan sleep supplements like BrainMD's Put Me to Sleep. This supplement promotes recovery from the day's stress, calms the mind and body, and allows you to initiate deep, sustained, and quality sleep. Unlike other dietary supplements, Put Me to Sleep is incredibly fast-acting and its effects should be felt in just a few minutes – maximum of an hour.

With melatonin, the major sleep hormone, this supplement's' formulation includes five additional ingredients that enhance the effects of melatonin by promoting relaxation and blood pressure stability against the over-excitability that comes with stress.

It also provides less melatonin with more benefits, to make sure there are fewer adverse effects while still ensuring complete effectivity. Other sleep supplements provide at least 3 to 5 milligrams of melatonin per serving, more than twice what the brain produces during the whole night.

BrainMD has developed a much more competitive melatonin dose to ensure that your health and safety comes first.

Sleep faster and better as you face insomnia with BrainMD's Put Me to Sleep chewable supplements.