How to sleep better when you are sleep deprived

In this article - you will learn the following

-12 Most common problems that are associated with sleep-disorders - that you may experience - are [you can add other significant ones - if these don't cover yours

-60+ techniques to fall-asleep - try these and then identify which works for you

-31 must-do steps to Prepare yourself fully mentally-physically-emotionally to sleep - [these are given randomly - but you can create sequence as per your convenience and ease]

-5 relaxing techniques

-10 questions to identify Causes of insomnia - find Figuring out why you can't sleep - although it is very-very difficult to point out one single cause - but the following check-list may help

How to have a refreshing sleep & fall asleep fast and stay asleep till morning plus sleep

Since last 9 years - I have become what is called a very heavily sleep-deprived person - during this period - on uncountable numerous nights - if I could manage to sleep for two hours in 24 hours I would start thanking GOD.

But even after exhaustion induced sleep and stupor - there was no feeling of freshness - always lethargic.

This went on for days-months and years - did not know what is happening and did not have any idea what to do about it.

By sheer chance my acid-reflux or GERD was diagnosed in 2015 - and at that time - this was assumed as the underlying cause of my insomnia.

Later auto-immune-disorder, prostate-enlargement and allergic rhinitis came into the picture - all of these played key role in pushing me further and further into the world of zombie-land - as that is what would happen during days almost every day.

Personal stress was also in 10th gear and in super-sonic mode all this while.

Each one of you - who has been desperate to have a refreshing sleep - will be able to identify and resonate with me on - when you can't sleep in night - even seconds feels like hours and they too don't seem to pass.

Sleep became a luxury and even after sleeping-pills - waking up fresh was a dream [although got addicted to these sleeping-pills - but had very little impact].

Then to further compound and complicate my perils - my anti-allergic medicine [which contained Montelukast] and sleeping pills worked-together - to make my whole day foggy-groggy-idea less and totally in automaton mode.

This went on for years - most doctors I consulted - gave me stress-reducing psychotic-drugs - which further reinforced the grogginess and fogginess.

I tried various sleeping pills [under highly qualified-experienced-extra ordinary doctors].

Yes-yes sleeping-pills are unhealthy and addictive - but I am continuing with something I have recently been prescribed - although addicted - still this one as of now is giving say 20% relief.

I experimented for years - with homeopathic-Ayurveda-naturopathy-yoga-exercises-meditations and medications.

My experiments were based on the most-simple logic - try even the most ridiculous one - till it proves working or I find them to be useless - that is how desperate I was for refreshing sleep - still I am.

I made only one thing totally non-negotiable - That is never ever even think of trying the unhealthy-choices - which as per my list included alcohol, drugs and other substance-abuse.

I read-googled-watched all new ideas and choose the ones which I could implement and practice and afford [which is very less in numbers - as most of the thing either I am unable to consistently do or just can't make myself do it].

Few of the methods works for a day or two - and then don't - also I could not remember to continue - as this sleeplessness also impacted my memory and ability to retain and recall.

I also discovered many-many useless - advices - like counting-backwards and few similar-ones - ask any insomniac.

But I also realized - that there is no single-process or method which will work for all - only a combination of many would be more effective therapy - which also you have to keep refining and discarding on regular basis.

In this article I am listing all that I tried - and you can too - to see - if it works.

But please understand that the reasons and causes - you developed this sleep-disorder - will not go-away through these methods.

If you are serious about getting to the root-cause and finding cure for that - then you have to through the pain-staking process of learning about your own body-mind-emotions - and then find ways which works for you - to address them at the root-cause levels - if that is possible.

With all these experiments - it is not that I am sleeping like a new-born baby OR that I feel fully refreshed-recharged-revitalized - when I wake-up in the morning - But it my sleep has improved considerably.

But I sincerely hope - that these method and what you choose for you - do create powerful change in your sleep-pattern and sleep-quality on sustainable ways.

If you have trouble sleeping - you have to know that - more than 1/3rd of the world adult population experience insomnia at some stage of their life.

Many times the insomnia is temporary - as it has happened in response to some stimulus - but in regular insomnia - this points to some serious underlying cause.

12 Most common problems that are associated with sleep-disorders - that you may experience - are [you can add other significant ones - if these don't cover yours]

• 1.Lying-awake thinking about sleep - sometimes whole night
• 2.You feel very-very sleepy - so much so that you stop whatever you are doing AND go to bed immediately - but your sleep vanishes the moment your head hits the pillow
• 3.You manage to fall asleep but wake-up maybe be after 1 or 2 or 3 or so hours and then can't fall sleep again
• 4.You snore anytime in 24 hours with slight posture change - and in spite of sleeping seemingly - feel very-very lethargic throughout the day
• 5.You are seemingly sleeping - but your mind is focused on one scene which keeps repeating in your mind and it does so much that even in the sleep you feel irritated
• 6.You lie-awake whole night - only to fall asleep at 6am at your waking time and when you wake-up after say 2-3 hours[if that happens] - you feel totally disoriented
• 7.Oversleeping - which leaves you energy-less and enthusiasm-less
• 8.Feeling of fogginess-sleepy-disoriented-groggy whole day
• 9.Waking up - fatigued - in spite of sleeping-pill induced sleep
• 10. Spending more time trying to fall asleep rather than actually sleeping
• 11. Frequent wake-ups during the night
• 12. Waking up too early in the morning - Difficulty concentrating and irritability

60+ techniques to fall-asleep - try these and then identify which works for you

• 1.31 must-do steps to Prepare yourself fully mentally-physically-emotionally to sleep - [these are given randomly - but you can create sequence as per your convenience and ease]
• I.Have hot-milk with turmeric before going to bed
• II.If possible bringing the temperature of the room to very comfortable level if it is cool and makes you cover yourself with quilt better
• III.Leave your mobile on silent mode in other room
• IV.Give a gap of at least 4 hours between your last meal and when you go to the bed
• V.Go to the bed at the same time - everyday - even on holidays
• VI.Read books and listen to soothing-soft relaxing-music
• VII.Write with your own hands using pen on paper - anything - before bed
• VIII.Don't read reading e-books
• IX.Avoid messaging or watching something on your mobile
• X.Never watch TV - at least - up-to hours before your bed-time
• XI.If possible - reduce noise
• XII.Use a hard bed and mattress of the right firmness
• XIII.Wake-up at the same time - everyday - even on holidays
• XIV.Get yourself exposed to sunlight and nature in the day
• XV.Only if you do very-very physically or mentally exhausting work - take a nap for 15 minutes before 4pm
• XVI.Avoid drinking coffee or any other stimulating drink after 5pm if you go to bed at 10pm
• XVII.In case you wake-up in the night - avoid looking at your clock - instead go back to sleep - if feeling sleepy
• XVIII.But if you can't sleep - then don't force yourself to sleep again - do some work if your brain allows - or do something like walking
• XIX.And if it is still dark - lie-down to rest
• XX.After 20 minutes of wakefulness, get up and leave your bedroom - read something boring - till you start to feel drowsy - then go back to bed again
• XXI.Stop all the work that needs alertness and agility of mind at least two hours before your bedtime
• XXII.Use your bed only for sleep or intimacy
• XXIII.Never have or watch television or play with electronic devices while lying in bed
• XXIV.On normal days - try to remain awake and engaged with physical-mental activities - during day time
• XXV.Avoid drinking lots of water immediately prior to bedtime - in fact limit your water-intake after 7pm if you go to bed at 10pm
• XXVI.Experiment with your sleep position
• XXVII.If it works - try wedge pillow - I made one at home
• XXVIII.Get a Cooling Pillow - if it is very hot
• XXIX.Put Your Sheets in the Fridge OR Soak a sheet or blanket large enough to cover you in cold water - then wring it dry so it's damp and cool, but not dripping wet. Then just use it as a blanket - in case you don't have access to air-conditioning and it is also very humid - making you sweat while sleeping
• XXX.Sleep in the basement - it's always a good bit cooler in a basement.
• XXXI.A hot (or cold) bath as one of your last activities during the day helps calm you down and puts you in the right frame of mind for relaxing and sleeping.
• 2.Check if you suffer from hyper-acidity and flatulence - get yourself treated for that
• 3.Check for sugar-levels - and if high take medication
• 4.Same for hypertension or blood-pressure
• 5.Identify all the stressors in your life - and - create solutions for you to take actions - which are within your area of control
• 6.Do vigorous Exercises and workout during the day - fast-walking, swimming, cycling, sports like tennis-badminton-volleyball-soccer
• 7.If it works - Try aromatherapy - choose a naturally soothing aroma
• 8.Try sleep-enhancing minerals-vitamins like - Magnesium - Melatonin -Tryptophan-rich foods include milk, bananas, nuts, honey, chicken, turkey and eggs, Fish is rich in vitamin B6, Fruits like tart cherries, bananas, pineapple and oranges
• 9.Your bedtime snacks should preferably be popcorn, oatmeal and whole-wheat crackers
• 10. Have Honey in warm beverages like chamomile or peppermint tea or just plain warm water
• 11. Don't smoke or use tobacco products - Don't drink alcohol, especially before bed.
• 12. Schedule a worry-time WITH solution finding-time and take out and brain-storm all your current issues and create solutions and action-steps
• 13. Learn visualization based meditation
• 14. For some people their insomnia can't always be handled on their own - go and talk with sleep-specialist
• 15. Spend time in and with nature
• 16. Take breaks and vacations
• 17. Find a method and support system to Vent your stresses
• 18. Have sex or masturbate before bed
• 19. Recognize self-defeating thoughts and replace them with more realistic ones.
• 20. Use Pillows to Ease Low Back Pain
• 21. Keep Your Neck in a Neutral Position
• 22. Allergy-Proof Your Mattress and Blankets
• 23. Keep Pets Off the Bed
• 24. Establish a Relaxing Nighttime Routine
• 25. Use Sleeping Pills with Caution
• 26. Repeat any positive self-empowering Mantra while visualizing it vividly
• 27. Try these 5 relaxing techniques
• I.Progressive muscle relaxation or deep muscle relaxation - for this you need to focus on FIRST tightening the muscles and THEN relaxing- start with your toes - then ankles - then calf-muscles - then knee -then thighs - then your buttocks - then your abdomen - then chest - then shoulder - then neck - then face - then eyes then start visualizing yourself in a calm-place, feeling comfortable and going to sleep in the cool-dark environment
• II.Abdominal breathing. Breathing deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth.
• III.Diaphragmatic Breathing
• A.Diaphragmatic breathing (also called belly breathing) engages the large muscle at the base of the lungs. Not only can this exercise reduce stress and increase relaxation, it can also strengthen the diaphragm and increase the efficiency of our breathing. Here's how to try diaphragmatic breathing:
• B.While lying down, place one hand on your upper chest and the other hand at the top of your belly, right below your rib cage. Your hands will help to make sure that you're only breathing through your belly during this exercise.
• C.Breathe in through the nose so your belly pushes against your hand. Your other hand and your chest should remain as still as possible.
• D.While continuing to keep your chest still, tighten your stomach muscles and exhale through pursed lips (the way you might hold your lips when you whistle).
• E.Repeat this process.
• F.Because many of us aren't used to engaging our diaphragm when we breathe, this exercise may take some practice. Try starting with just a few minutes of diaphragmatic breathing when you get into bed, then gradually increase the time to maximize benefits.
• IV.Learn and try - different ways of Yogic-breathing
• V.Visualization Exercises
• A.Another way to engage the body's natural relaxation response is to use visualization exercises. These techniques rely on using mental images to create a sense of well-being in the body, which can reduce stress and help you fall asleep.
• 28. Day time Aerobic exercise causes the body to release endorphins
• 29. Sleeping pills and sleep aids are most effective when used sparingly for short-term situations - Your insomnia can't get cured only by sleeping pills—in fact, over the long-term they can actually make insomnia worse.
• 30. See a specialist Doctor for Chronic Sleep Problems - Go for A cognitive behavioral treatment plan which may include [although many of the technique as given above] - sleep restriction + relaxation therapy + sleep scheduling + stimulus control
• 31. 10 questions to identify Causes of insomnia - find Figuring out why you can't sleep - although it is very-very difficult to point out one single cause - but the following check-list may help
• I.Primary insomnia is insomnia that occurs when no illness or other associated secondary cause (comorbidity) is identified. Primary insomnia accounts for about one in five cases of long-term insomnia.
• II.Secondary (or comorbid) insomnia occurs when insomnia is associated with few medical or mental health conditions or relates with drug or substance misuse
• III.Are you under a lot of stress
• IV.Are you depressed
• V.Do you feel hopeless and have chronic feelings of anxiety or worry
• VI.Have you recently gone through a traumatic experience
• VII.Are you taking any medications that might be affecting your sleep
• VIII.Do you suffer from Chronic pain
• IX.Do you have medical conditions like - asthma, allergies, Parkinson's disease, hyperthyroidism, acid reflux, kidney disease, anger, worry, grief, sleep apnea, restless legs syndrome and trauma -Treating these underlying problems is essential to resolving your insomnia
• X.Are you taking these prescription drugs - like antidepressants, stimulants for ADHD, corticosteroids, contraceptives, thyroid-high blood pressure medications, and diuretics and slimming pills some or cold and flu medications that contain alcohol, pain relievers that contain caffeine 

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