This story is from a YLB reader, Ali Jan Qadir. Ali is passionate about art, food and fitness. He loves to shares things he has learned by experience. Today Ali writes in to share about ten simple steps to cope with sleep disorders. Some reader stories contain general advice about health and personal development. Others can be examples of how a YLB reader achieved success or failure. Want to submit your own reader story?

Ten Simple Steps To Cope With Sleep Disorders

Does it take you more than 30 minutes to fall asleep?
Do you wake up several times in the night?
Do you have trouble going back to sleep after you wake up?
Do you wake up feeling tired?
Do you feel sleepy too many times during the day?

If you have answered “yes” to at least 3 of the questions then you’re suffering from a sleep disorder.

Sleep disorders are quite common. Almost all of us have been through a sleepless phase at some point in our lives. The most common causes include anxiety and stress but there can be other even more serious reasons. Sleep is like a gauge for the body’s overall health. A sleep disorder can be a signal that there’s something you need to pay attention to. If ignored, these problems can become a significant risk
to your health.

There are some simple steps you can take on your own before consulting a physician or starting medication.

1. Figure out a sleep schedule and stick to it for at least a month so that your body can adjust. All of us have different sleep needs. The recommended time is 7-10 hours, but it varies greatly from person to person. There are also alternate sleep methods you can try, like the Everyman cycle or the Uberman Cycle.

2. Regular exercise (especially jogging) is a great way to get rid of tense body energy. The key is to work out at least 3 hours before your bedtime so that your body has time to cool down and go into relax-mode.

3. Watch your diet. A healthy, balanced diet goes a long way towards alleviating stress. Make sure you don’t have any heavy meals at 3 hours before bedtime.

4. Come up with a bedtime routine that relaxes your mind. Read, listen to music, take a bath but avoid anything than involves a high level of brain activity.

5. Revamp your bedroom. Get rid of anything that proves to be a distraction. If you can’t resist reading in bed, move your bookshelf to the living room. If you end up watching tv late night in bed, its time to move it out. Your mind should associate your bed only with sleeping and sex.

6. Basic body stretches can help reduce the tension in your muscles. Please note, we’re not talking about a full fledge yoga routine that will get your juices flowing! Just a 10-min whole body stretch routine to help gets rid of that “coiled up” feeling.

7. Start a journal. One of the most common symptoms of sleep disorders is racing thoughts as soon as your head hits the pillow. Putting those thoughts down on your paper sends your brain the signal that whatever’s bothering you has been taken care of.

8. Check your mattress. A good mattress should give support to your heels, buttocks, shoulders and back. A mattress that’s too hard will push on your pressure points and could result in chronic back pain. A mattress that’s too soft will not provide enough support to your pressure points and your body will just flop around. For most people, a medium-firm mattress provides the best support and thus a good night’s sleep.

9. Since you probably value your head more than the rest of your body, pay some attention to choosing a pillow as well. Fluffy pillows look great aesthetically but might be unsuitable for your sleep position. If you sleep on your back, you might want to sleep with a support pillow.

10. If you can’t sleep after 30 minutes of tossing and turning then get up, walk around, have a cup of warm milk or anything that helps keep your mind off “not sleeping”. Worrying about sleeping is just as bad as being sleepless.

Hopefully some of these tips can be of use to helping you fall asleep faster and having a more well rested night.

About the author:

Ali Jan Qadir is passionate about art, food and fitness. He loves to shares things he has learned by experience. He is a contributor for where he answers questions like buying a mattress online. If you want to learn more about him visit his twitter profile: @alijanness.

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