Counting sheep is no longer working for you as you lay restless in bed trying desperately to sleep. Men and women will endure different issues that make it hard for them to catch some shuteye. Finding the answers to the problem will often require taking a step back and assessing all the present difficulties to figure out the best remedy. For men having sleep issues, below are seven tips that can be of help.

Ditch Oversleeping
Stay up late, and you will feel the need to overcompensate during the day, and this affects your sleep-wake cycle. Those naps you catch during the day will only screw with your regular sleep cycle come night time. So, stay up until its bedtime when you are feeling sleepy; do not go to bed too early or too late.

Sex
After a romp in the sack, men will quickly head to slumberland while women will want a bit of cuddling or chat. Sex is an energy demanding and equally relaxing activity. The body releases endorphins during the act and the trigger a sense of calmness and peace which aid in natural sleep.

Mind Games
Ever heard of “learned insomnia?” It is a real thing, brought about by worrying too much about sleep to a point where it affects your physical process of sleeping. Avoid overthinking about it or forcing yourself to bed; instead, take deep relaxing breaths and clear your mind when in bed and you will not even notice when you fall asleep.

Indulge In Some Carbs and Protein
If you had dinner and your stomach is rumbling before bedtime, consider taking carbs and protein foods about an hour before bed. Research shows that these trigger the brain to produce serotonin, a chemical that has calming effects on the body and mind.

Prep For Sleep
Our busy work life routines tend to be demanding to the point where we stress over what needs to be done the next day even when it has not arrived. As much as you plan and prepare for your day, remember to do the same for your bedtime. Establishing a bedtime routine is vital to working in your best capacities during the day. Allocate enough time and a simple bedtime prep schedule where you pick out next day’s outfit, pack your bags, brush your teeth and catch a relaxing bath before bed. In bed, read a relaxing book or have a session therapeutic session of deep breathing.

Avoid These
Some men will testify to sleeping better thanks to alcohol, TV or playing music, but these will have an adverse impact sooner than later. The bedroom is your go-to-place for sex and sleep, period! Any of the other sideshows do little to help you sleep. You risk developing a dependency on these things, which is not healthy for natural sleep.

Bedroom Comforts
If you are thinking of doing some meaningful upgrades in your home, then give ample considerations to the place where you rest and have sex. It should be as comfortable as possible. Invest in quality pillows and a costco mattress and consider changing these after ever nine or so years of use. The mattress should have a firm but soft build that supports your weight and contours. Also, invest in a calming décor theme; from the color of the walls to the window drapes, the flooring, and lighting.


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Treatments for insomnia

Cognitive-behavioral therapy on a patient.
There is no cure for insomnia, but there are treatments that can help you get a good night’s sleep. The most common treatment is medication, which can help you fall asleep and stay asleep.

Other treatments include lifestyle changes and therapy. One of the most effective is Cognitive-behavioral therapy (CBT). This type of behavioral therapy can help you change your thoughts and behaviors around sleep. It can also help you manage stress and other factors that may be contributing to your insomnia. It can be helpful for people with insomnia because it teaches skills that can help them fall and stay asleep.

Additionally, getting better sleep by creating a bedtime routine and sticking to it as much as possible is a possible treatment as well. You should also make sure that your bedroom is dark, quiet, and cool. In addition, it’s important to avoid caffeine and alcohol before bed. Caffeine can make it difficult to fall asleep and stay asleep, while alcohol can make you wake up during the night. If you have trouble sleeping, talk to your doctor about treatment options.

Full topic you can find on my blog: http://strongfithealth.com/most-common-sleep-disorders/