Sleep disorders affect a lot more people than most people realize — up to 20 percent of Americans in any given year suffer from a sleep problem, according to the National Institutes of Health. Many people who suffer from problems sleeping don’t even realize it. —
If you have had insomnia the past few days, you might also be dealing with the possibility of having persecutory thoughts in the future. Research findings present that persons who have problems going to sleep are five times more like to develop paranoia. Paranoid thoughts are characterized by a false belief that someone or something is out to get you. Harm is the foundation of fear and the person having these ideas would also be on guard and distrustful towards other persons or situations.
The relationship of insomnia to paranoia could be seen as the brain’s supply, and regulations of neurochemicals and hormones are altered due to lack of rest and hyperfunction of the mind while awake. Paranoid thoughts are the product of increased dopamine and adrenaline levels thus the person is hyperalert and hypervigilant all the time. Paranoid behaviors can be lessened to a minimum or eradicated if proper sleeping habits are practiced. This article will list down and discuss several ways on how to achieve good sleep.
Keep A Regular Schedule
Discipline yourself to sleep and wake up the same time every day even on weekends. This method is teaching your brain to look for rest on a specific schedule. Once you established this, catching zees is just a walk in the park. Also, avoid afternoon naps. Power naps which only takes 15 to 30 minutes are sufficient to recharge your body until all the tasks laid out for the day are accomplished. Longer than 30 minutes can disrupt your ability to fall asleep at the right time at night.
Sleep homeostasis balances the body’s need for sleep in relation to how long a person has been awake. If an individual loses sleep, the body produces adenosine, a naturally occurring sleep-regulating substance that increases a person’s need for sleep. —
Create A Conducive Environment To Sleep
There is a reason why television is placed in the family room or living room and not in the bedroom. Do not rationalize that watching TV can put you to sleep. The blue light emanating from the TV stimulates the brain to stay awake. This is also true with digital gadgets such as tablets and mobile phones. Putting them off can do you more good.
Also, you can enhance your ability to sleep if you place some aromatherapy scents like lavender oils, dimming the room, improve room temperature – not too cold or warm, and listening to a soothing music or nature sounds.
One useful tool for tracking sleeping patterns which can lead to recognizing other associated barriers to a good night’s sleep can be keeping a sleep diary. When looked at closely in therapy, this can lead to new insights and, consequently, improved sleep. — Marni Amsellem, PhD
Believe it or not, certain foods can prevent you from sleeping. Caffeine is one of them. It is advisable not to drink coffee, caffeine-containing foods and drinks, and cocoa products later in the afternoon. Drinking alcoholic beverages can make you drowsy at first, but it can stimulate the brain thereby making you awake in the remainder of the night. To counteract this, there are foods that you can take to help you sleep. Of course, you probably know this already, nonetheless we recommend drinking one glass of warm milk before going to bed is a sure-fire method because if the tryptophan content in the milk. This compound helps the release of melatonin thus making you sleepy. Chamomile tea is also being recommended as it promotes relaxation and calms the nerves before bedtime.