Are you having trouble falling asleep, staying asleep, or waking up too early? Feeling tired, moody and can't concentrate?
There may be many reasons, including obvious ones like pain, discomfort, chronic illness, and breathing issues. Various emotions and excitement could also play a role. Other causes may include use or withdrawal from medication, nicotine, alcohol, and stimulants. Less obvious factors might be low or sudden drops in nighttime blood sugar, restless legs, muscle jerks at night, food allergies, and disruptive environment.
While searching for the main cause, below are some helpful tips to consider.
- Exercise moderately for 20 minutes a day, keeping the heart rate under 75% of maximum. To find your max heart rate, subtract your age from 220.
- Tense each muscle for 1 to 2 seconds, then relax. Start with your face and neck, and continue down through the rest of your body. Repeat 2 or 3 times to achieve deep relaxation.
- Do not nap during the day, unless prescribed.
- Eliminate stimulants - coffee, tea, chocolate, alcohol, recreational substances.
- Review OTC medication use, oral contraceptive pill - discuss with your healthcare provider.
- Consider Magnesium, Vtamin B6, Niacin and amino acids. Talk to a healthcare provider about the correct dosage for you.