The winter blues are a real thing. Seasonal depression, also known as seasonal affective disorder (SAD), is a type of depression that occurs at the same time every year. It usually starts in the fall and continues into the winter months. In a given year, about 5 percent of the U.S. population will report symptoms of seasonal depression. Seasonal depression is more common in women than men. The main onset of seasonal depression is between 20 and 30 years of age but it can happen earlier. It is also more common in people who live in northern climates.
Typical symptoms of seasonal depression include loss of self-esteem, hopelessness, diminished interest in activities, low tolerance for stress, extreme mood swings, sleep problems, lethargy, overeating, avoidance of social contact, and loss of libido.
There are several theories about what causes seasonal depression. One theory is that it is caused by a lack of sunlight. Sunlight helps our bodies produce vitamin D, which is essential for our mood. Another theory is that changing seasons can disrupt our body’s natural circadian rhythms. It’s certainly no surprise that this time of year brings a lot of stressors into our lives, and people can feel lonely and isolated on top of it all.
Even if we don’t know why the winter blues come this time of year, the good news is that you can do things to ease your symptoms and beat seasonal depression.
Here are a few tips:
Get outside: Spend time in the sunlight, even if it’s just for a few minutes. This can help improve your mood and boost your energy levels. One option is light therapy, which involves sitting in front of a special light box for 30 minutes daily.
Exercise: Exercise releases endorphins, which have mood-boosting effects. A moderate amount of activity is the key to maintaining your mental health.
Connect with others: Isolation can worsen seasonal affective disorder symptoms. It can be a vicious cycle where we feel cut off but don’t want to reach out, and the process spins on. Make an effort to talk to friends or professionals.
Practice gratitude: Studies have shown that gratitude can have a powerful effect on your well-being. It can improve your physical health, mental health, and overall satisfaction with life. Reflect on the things you’re grateful for, no matter how small.
Another option is an antidepressant medication. If you think you might be suffering from seasonal depression, talk to your doctor. I know lots of people don’t want to take medication, and there is certainly no “happy pill” but medication may alleviate a lot of your symptoms.
Do you ever feel like your mind is racing or your thoughts are stuck in a loop? You might be experiencing what’s called negative thinking or rumination. People who engage in this tend to overthink things, strive for perfection, look at the downside of events and miss the good stuff that happened to them.
Coping with negative thoughts and rumination can be a challenge. But it’s not impossible to overcome, and it’s not something you have to live with forever.
The good news is that you can learn ways to cope with negative thinking and rumination without using medications. Here are some things that might help:
1) Practice mindfulness meditation. This involves focusing on the present moment without judgment, especially when you have negative or repetitive thoughts. You can try this by focusing on your breath, listening to music or nature sounds (like rain or waves), or simply sitting quietly in silence and noticing what’s happening around you (or inside yourself).
2) If you are spiritual, pray! Prayer is a powerful weapon against depression and anxiety. It can be hard to pray when you are overwhelmed by negative thoughts, but if you commit yourself to prayer as a daily routine, it will help keep your mind focused on what matters most.
3) Get some exercise. Exercise releases endorphins into the brain, making us feel better about ourselves and more optimistic about our lives. So if you’ve been feeling down lately, try getting out for a run instead of staying cooped up inside all day!
4) Eat healthy foods! Eating well helps regulate hormones in our bodies that are responsible for mood swings (like serotonin). So if you’re feeling down, try eating something like strawberries or almonds—they contain nutrients that promote happiness and contentment. Ever heard the expression: “Your mental health is at the end of your fork”? It’s true.
5) Try writing down your feelings instead of keeping them bottled up inside where no one else can see them except for yourself (and even then, only if you want to share them with others. Grammer and punctuation aren’t necessary. The point is to let that negative go.
6) Identify the areas where you were hurt or traumatized. Destructive thought patterns can result from betrayal, abandonment, unfair actions, and traumatic events. We can internalize external actions and believe we are the problem or too broken, leaving us in a vicious loop of negative thoughts and feelings.
7) Work with a professional therapist specializing in trauma-informed practices and Cognitive Behavior Therapy. Together, you can get to the unhealthy core beliefs causing so much pain and suffering and find alternative perspectives on your life.
Negative thinking and rumination are exhausting. It ruins your sleep, and it interferes with your day. If you want help finding a way out of this destructive pattern, contact Ron Huxley and set up an appointment to start feeling good immediately! Click here now…
Did you wake up in a mood today? We often wake up thinking about the problems we have to face today. We rehearse the past memories and circumstances that create a hyper state of arousal, using the natural cortisol levels of the morning to increase anxiety, fear, irritability, and anger.
Before your feet hit the floor, use gratitudes to change how you think and feel. Use the natural energy of cortisol to direct your thoughts and behaviors in the morning. Engage in meditation and focus for the day and be more productive and creative with using that cortisol. Make today better than yesterday. Make your inspiration greater than your suffering!
Let Ron Huxley help you find more power in your life by scheduling a session today or using the power-full tools at FamilyHealer.tv
What makes you afraid? Is it losing someone you love? Or is it having to see your dentist? Maybe you fear thunderstorms or heights or elevators.
Whatever it is, fear is normal. It’s how our body warns us of dangerous situations and that we should be careful.
Yet, sometimes, our fears can become so great that they hold us back from living up to our full potential. They fill us with dread and uncertainty that we soon become constantly stressed and anxious over the smallest things.
Although surprisingly, fear, in its positive form, can actually be good for us. It can inspire innovative ideas and motivate us to reach new heights.
So, we’re here today to help you make fear your friend. Follow the six tips below, and you’ll know how to turn what was once your foe into an ally.
Let’s get started.
Identify the Source
This is probably the hardest step, but it’s absolutely worth it. But first, you need to come to terms with the source of your fear in order to overcome it.
Being aware of the root cause will be difficult in the beginning, but it’ll make you stronger. You’ll no longer live in the shadow of that big, insurmountable fear.
You’ve come face-to-face with your fear. Now, it’s time to embrace it.
But before you do that, you have to actually admit that such-and-such scares you. There are several ways to do this. First, you can either say it aloud, preferably to someone else in a natural setting.
You can also write it down in a journal or diary. The point is to get it out of your head and into real life. That’s when your fear loses its control over you.
It also feels better to get it off your chest and share it with the world. You’ll be surprised to know just how many people are just as afraid as you are.
Fear makes us panic, and panic makes us do stupid things. In fact, studies show that when we panic, our prefrontal cortex shuts down. This is the region of our brain responsible for rational thinking.
So, case in point, learn how to think rationally despite your worries and panic. Make fear your friend, and you’ll be able to go a lot farther in life.
People deal with fear, stress, and anxiety in different ways. Some people like to be challenged and are great under pressure. Others find it better to work at their own pace without any tight deadlines looming overhead.
Whichever way you prefer, the important thing is not to let fear get the better of you. For example, say you’re afraid to speak in public. But then a colleague suddenly got sick and asked you to take over the presentation you’ve been preparing for weeks.
In this scenario, you have to pick whether you’ll let your fear overpower you or whether you’ll rise to the challenge.
The latter won’t be easy, but it’ll definitely be worth it in the long run. Be objective and tell yourself that others have held presentations before and have lived to tell about it. So, what’s the big deal?
Remember, your mind tends to blow things out of proportion. So, find a way to deal with the stress and take stock. It’s the only way you’ll be able to harness your fear and get the job done.
No one ever failed by having a strong support system. Surround yourself with people who encourage you to do better. These are the people who listen to you when you’re venting about your fears and anxiety, and they still choose to love you unconditionally.
A lot of research has been carried out on the benefits of having a support system. It empowers you with good coping skills while boosting your self-esteem and overall well-being.
Moreover, a sound support system can lower stress, anxiety, and depression rates.
Whenever you’re afraid, you’ll tend to focus on negative thoughts and emotions. But then, they fester in your mind and transform into this big, ugly thing that you can no longer control.
Why not try some positivity for a change? Remember, the mind is quite powerful; it just needs a small push in the right direction.
By thinking positively, you can overcome your fears and actually live to tell the tale! All you have to do is believe it, and everything else will fall into place.
When people treat you wrong, it is very easy to hold a grudge. You may not understand how it could be possible to forgive someone for a slight, especially if the action was especially hurtful. Maybe you think forgiveness is about the other person and somehow,they benefit from you forgiving them. Forgiveness is not about the other person; it is about you.
Forgiving another person does not always mean they stay in your life. Sometimes you do not even let them know you are forgiving them. You do not even need to trust them again. Just forgive them to eliminate the negativity in your life.
Even horrific crimes can be forgiven. For safety reasons, you may want to use an indirect way of forgiving them instead of contacting them directly. Write a letter as if you plan on sending it to the other person. Talk about how what they did made you feel, and about how it made you think about yourself. Write about how you are no longer going to allow them space in your head and how you forgive them for what they did to you.
When you finish writing, seal up the letter in an envelope and put their name on the front. Then either throw it away (shred it first!) or burn the letter. It does not have to actually be read by the person you are forgiving, this exercise is to help you get past the negativity and the chains that are holding you back as a person.
If you find you can’t forgive on your own, you may want to talk with a professional. Therapy can really help you get past this hurdle. Especially if the person committed a serious crime. If you have been abused, particularly over a long period of time, you may need therapy to help you get past what was done to you. There is nothing wrong with seeking help.
Once you have forgiven the other person, you will feel like a weight has been lifted, or chains have been removed. Grudges are not healthy for you and they do not affect the other person. When you bottle up negative feelings, you can increase your risks of developing heart disease, and other health conditions. You tend to age faster as well. Not forgiving others can dim your overall outlook on life, so why put yourself through all of that?
Remember that forgiveness is not about the other person, it is about eliminating the negativity in your own life. So free yourself today by forgiving others for the wrongs they have done to you.
Scientists tell us there are certain things we can do to improve our mental wellbeing. These techniques will help you feel more positive about yourself.
They teach you how to ride the lows and wait out the lows. Once you know that, nothing can stop you from getting what you want out of life.
Today, we’re going to share with you five ways to boost your mental health. Keep reading for more.
1. Connect With Others
Good relationships don’t need years to build. They can form in a matter of months, or weeks even. Plus, they don’t have to be an all-in, best-friends-for-life type of relationship.
Just talking to a neighbor or members of your church can have a great impact on your mental health. You learn to listen, empathize, and build a strong sense of self-worth and value.
Have you and a friend not seen each other in a while? Then, reach out and try to arrange a coffee date so you can get together and catch up.
How about your children or other family members? Why not try to set an hour during the day where you talk or play games?
We all know how social media has become an important part of our lives. And it’s made it easier to stay in touch with important people in our lives, especially if they live far away.
It’s good to text and chat on a regular basis. Just make sure technology isn’t replacing your face-to-face communications with people.
2. Learn New Skills
Learning a new skill or hobby can have a significant boost on your mental health. It’s an excellent way to meet new people and improve your self-esteem.
It’s nice to have a sense of purpose, other than your work. It gives you something to look forward to each day.
The problem, however, is many people complain they don’t have enough hours in the day. Luckily, though, technology has made learning more accessible.
Here are some of the ways you can use those high-tech gadgets you have to good use:
• Sign up for an online course, like learning a new language or a practical skill like programming
• Look for free video tutorials online to help you out with a DIY project
• If you enjoy cooking, find healthy recipes and learn how to make them
• Try a new hobby that challenges and entertains you, like painting, writing, or gardening
• Learn to play a new sport or physical activity
3. Pay More Attention
We’re all guilty of not paying attention to people and things going on around us. We’re always busy with work or scrolling through our social media feed.
Learning to focus all your senses on the present moment can improve your mental well-being. It also boosts your mood and lowers stress levels. Experts call this type of focus ‘mindfulness’.
When you practice mindfulness, you enjoy the little things in life. Things like watching a bird soar overhead or taking in the nuances of nature are just two small examples.
When you’re in tune with the small details, you feel more relaxed and at peace. Plus, you start to get a better understanding of what makes you happy or anxious, which is a healthy way to approach life’s challenges.
4. Get Physically Active
When you do any type of physical activity, you boost your physical fitness, as well as your mental wellness. It could be a short 15-minute walk, an hour of cycling each week, or 30 minutes at the gym. You pick the activities that you enjoy and that make you feel good.
Then, once you start noticing the difference, you start to feel good about your looks. That’s when your confidence will soar through the roof.
In addition, your brain signals the nervous central system to release ‘feel-good’ hormones known as endorphins. These wonder chemicals trigger a positive response, which boosts your mood. They also reduce feelings of pain and anxiety.
Check out the following tips on how to get moving to boost your mental health:
• Look online for free activities catered to your fitness level
• Find local centers where you can dance, swim, or cycle
• Try running with a ‘couch to 5K’ app or podcast
• If you have a chronic health condition or a disability, there are many exercise’s and physical activities that can be customized to meet your needs
5. Give to Others
According to research, acts of kindness and giving are great ways to improve your mental well-being. The reason is that when we help others, our brains trigger the release of another ‘feel-good’ hormone called oxytocin.
This chemical promotes feelings of empathy and trust. It also makes us calmer, happier, and more inspired to do more.
Giving to others could be volunteering at a local shelter or helping out someone on a personal level. The point is to offer your time and energy doing something for other people. In return, you’ll feel good about yourself, knowing that you’re valued and appreciated
How’s your mood? Is it cheerful, irritable, fearful, or optimistic? Does your mood change from day to day, or is it relatively constant? Do you find that your mood creates problems in your relationship at home, school, or work?
When someone asks you how your mood is doing, it’s usually not because your mood is cheery and light, right? Someone has noticed a change in your attitude or demeanor. Perhaps this has been going on for some time, or it changes from day to day. People often get offended by this question precisely because of their negative feelings. It can feel like criticism or a put-down like you are a problem to them. But asking about your mood may be an attempt for others to understand what is going on. They may want to help but don’t know how difficult it is to explain when you are unsure about what is happening!
No one wants to feel sad or grumpy. We want to be happier, optimistic, open to new experiences, and deeply connected to others. That is not always the reality. Some people may not shake their negative moods, no matter how hard they try. Is this your situation?
If you could flip a switch on your mood, you would, wouldn’t you? It is hard to have a greater thought than your most intense feeling.
Let Ron Huxley help you today!
What is a “mood”?
A mood is an affective state that can last for days, months, or even a lifetime. In contrast to emotions or feelings, moods are not as intense, may reflect a general state of mind, or, if persistent, become descriptive of your personality. Moods aren’t usually swayed by external events, or not for very long. You might be intensely happy about a job promotion or getting an “A” on a test, but you quickly return to feeling angry or sad. What happened? There is no reason to feel this way. The reason is due to the nature of mood.
We describe the mood as an attitude, spirit, temper, tenor, disposition, tendency, or character. A parent might say that their teenager is “in a mood.” A spouse might tell a friend, “don’t bother him right now; he’s in one of his moods.” It can also be a way to describe a strong desire or craving, as in, “I am in the mood for ice cream” or, like the famous song states: “I am in the mood for love.”
Creative works of art can be said to have a mood. Masterful literature or film has light, cheery, or dark moods and is somber in tone. The story, song, or painting might be reflective, gloomy, romantic, mysterious, calm, hopeful, angry, fearful, tense, or lonely. These works of art resonate with our current mood. Comfort can be found in a book, movie, or lyric. Soundtracks give scenes in a film a mood that creates tension, fear, and drama.
We are so moody or easily swayed in our moods because human beings are hardwired social-emotional creatures. Moods can be contagious and quickly picked up by being around someone else who is in a different mood than us. A dark and depressing mood can promptly shift the atmosphere of the room. You weren’t depressed before you walked into the room, but now, one second later, you are. We think we are “bipolar,” but this is just being social-emotional creatures.
Test this out: the next time you have a sudden mood switch, look around you and notice who is in the room and how they are acting? You might spot the culprit giving off negative vibes that you are picking up.
Take a deep breath of relief and let your confusion and negative energy on. Breathe in and tell yourself: “the feeling is not about me,” and on the exhale, release it. Want this means about yourself is that you are empathic and sensitive, two wonderful human traits.
As a therapist with three decades of experience working with people with mood disorders and trauma, I have discovered some practical tools to help “flip the switch.” Schedule a session today!
If you feel anxious from time to time, that’s completely normal. When anxiety becomes overwhelming, you may be tempted to seek some peace using prescription medication, alcohol, or drugs. These methods, though, inherently bring problems of their own.
The good news is you can get through anxious moments on your own without mind-altering drugs. Your worries can be transformed into peace with simple, natural strategies. One of these techniques is using prayer and meditation.
What are Prayer and Meditation?
Prayer is “a spiritual communion with God or an object of worship, as in supplication, thanksgiving, adoration, or confession.” It is the heart of practices in all major religions. When we struggle, we call out to God for strength, direction, peace, and healing.
Mediation is a form of prayer. It is a practice of training the mind by focusing on an object, thought, or activity, enabling the busy mind to be still and the stressed body to find rest.
Inherent in both prayer and mediation is the act of letting go of control or accepting that control is an illusion. The practitioners of Alcoholics Anonymous called this “acceptance” that they are powerless over their addiction and in need of a higher power.
Prayer and meditation differ because prayer is a form of communication, asking for help. Meditation concentrates on quietness and focus, without any criticism or judgment of others or self.
Research supports the idea that prayer and reduces the effects of anxiety and depression. In a 2009 report, researchers reviewed 26 studies that identified the active involvement of medical patients in private or personal prayer. The focus was not on the effect of being prayed for or on the usefulness of attending religious meetings.
The authors of the research review stated: “There is no evidence that praying is likely to be beneficial in the absence of any kind of faith and some evidence that certain types of prayer based on desperate pleas for help in the absence of faith are associated with poorer wellbeing and function.”
While both prayer and meditation can calm anxiety, it appears that prayer is more beneficial when connected to faith.
Meditation has been widely researched and it has been demonstrated to reduce anxiety, chronic pain, heart disease, and high blood pressure. It is considered to be a mind-body intervention that “eliminates the stream of jumbled thoughts that may be crowding your mind and causing stress.”
In addition, the emotional benefits of meditation can include:
Gaining a new perspective on stressful situations
Building skills to manage your stress
Focusing on the present
Reducing negative emotions
Increasing imagination and creativity
Increasing patience and tolerance
There are various forms of meditation that involve guided meditation, mindfulness-based stress meditation, walking meditation, visualizations, and more. Technology is a big aid with various apps and online programs that can assist in meditative practices.
How to Get Started
You can start on your path to an anxiety-free life right away, and it all begins with a deep breath. Pull the air deep down into your diaphragm, and let it out slowly. Do this several times, and you’ll start to feel calmer.
Are you breathing effectively? When you take in air, if only the top part of your lungs expands, your chest rises and falls. When you live the right way – the calming way – your belly rises and falls, not your upper chest, because your entire lungs are filled with fresh air.
Avoid breathing from your upper chest only, and you’ll already be on the road to feeling calmer and less anxious. It’s a simple thing to do and a great way to get started. The more you do it, the more it’ll become automatic. Soon, you’ll feel calmer without even thinking about your breathing anymore.
Here are some other tips to help you feel calm while praying or meditating:
1. Use your breathing like a mantra. Inhale while you give yourself positive thoughts and feelings. Exhale anything negative you’re thinking or feeling. Breathing is the rhythm of life. Use it to your advantage. Use affirmative words or phrases, quoting scriptures or songs.
2. Pray or meditate at the same time each day. Spend a few minutes – it doesn’t have to be a long time – in quiet reflection. Say good things to yourself. You can focus on your health, finances, family, or anything you want to make stronger. Avoid negative thinking during this time.
3. Laugh. Try saying “ho, ho, ho, he, he, he, ha, ha, ha” and other silly phrases. When you do, you’ll start to smile, then grin, and then laugh for real! And when you’re laughing, you can’t frown or feel anxious! Laughter reduces the stress chemicals in your brain and increases the amount of oxygen flowing through your brain and body.
4. Find community. Join a church, take up yoga, or find a support group for anxiety. Many others share your struggle, and you can feel better about yourself and more in-tune with others when you share your feelings.
5. Savor positive experiences. You wouldn’t gobble up an expensive piece of chocolate you bought. You would savor it slowly, trying to get as much flavor and joy from it as possible before it is gone. When we do this with our positive experiences, no matter how small, our nervous system registers it and remembers it allowing greater capacity for calmness.
When you start your journey toward personal peace through prayer or meditation, don’t expect to conquer your anxiety in a day. It took time to get where you are, and it’ll take time to get back to where you want to be.
Every journey begins with that first step, and once you make it, you’ll be well on your way. Breathe. Laugh. Meditate or pray. Find time to think about and interact with others rather than concentrate on your worries. Rewire your nervous system through consistent practices of wellbeing.
As we enter the holiday season, in the midst of an ongoing pandemic, we could all use a little boost in our mood. For some, this is not a time of good cheer. It is a time for increased depression and anxiety.
How To Actively Improve Your Mood
There are many ways to actively improve your mood. The most obvious is to feel good about yourself.
Other reasons are probably not as obvious to you. Although, they’re pretty obvious to your mental and physical health.
Let’s talk about some of these reasons and how they can influence everything that goes on in our lives.
Improve Your Mental Health
Your mental wellness affects your thoughts, feelings, and behavior. It helps reduce stress, as well as help you cope with challenges and setbacks.
Having strong mental health doesn’t mean the absence of anxiety, fears, and worries. Going through difficult times is a natural part of living.
Yet, when you’re in good shape mentally and emotionally, you bounce back faster. You have the tools needed to face all these things head-on with confidence and resilience.
Being resilient means you stay flexible and focused when life throws you a curveball. You have confidence in your abilities to deal with whatever the future has in store.
Here are some extra perks that come when you boost your mental wellbeing and improve your mood.
You have a sense of contentment with life in general
You maintain a hearty dose of confidence and self-esteem
You see opportunities where others see none
You enjoy living and can laugh at yourself
You balance work and play
You build healthy relationships
Polish Up on Your Social Skills
We’re social creatures. We thrive when we feel connected to others.
This doesn’t mean we have to be surrounded by people all the time every day. It just means that our brains crave companionship in varying degrees.
Yes, you can always call or text. They certainly have their place and time in our busy, hectic lives.
Still, nothing beats the mood-boosting power of sitting down with family or friends. That quality face-to-face time is priceless.
You sit, you talk, and you listen — pretty basic right? But for your brain, it’s revolutionary!
Here’s why: studies show that our brains are wired for connectivity. Certain areas of our brains light up when we do volunteer work or spend some time with a friend.
Not only that, but the brain rewards us for being socially outgoing. It does so by signaling the release of two happy hormones, oxytocin, and serotonin. So, by being out with your partner, friends, or even colleagues, you’re actively seeking ways to improve your mood.
You should also make the most of those fleeting encounters you have with strangers each day. Make a point of looking your neighbor in the eye as you wish them a good day.
Look up from what you’re doing and take a couple of seconds to thank the barista or the cashier. You can even add a smile to go with it.
Despite taking mere seconds out of your day, those little acts of kindness are terrific mood boosters. They’ll do wonders for your day and theirs!
The link between the mind and body is complementary. When you take care of your physical health, you’re nourishing your mental well-being.
Anytime you exercise for at least 20 minutes, your brain releases endorphins. These are one of the four happy chemicals that help stabilize your mood and boost energy levels.
Regular physical activity also has a big impact on your memory and concentration. Plus, it relieves stress and promotes better sleep.
The trick is to find an activity you like and do it several times a week. Take a walk, cycle, throw a Frisbee with your dog—the point is to enjoy what you’re doing.
Better still, find a group of friends and beactivein a group. This will hold you accountable, boost your motivation, and improve your mood.
Regulate Stress Levels
Almost everyone on the planet knows by now that stress is a major problem. It affects our mental, emotional, and physical well-being.
We also know that stress can’t be avoided, especially in this busy day and age. However, certain stress management strategies can help regulate stress in your life.
These tactics allow you to cope with life’s ups and downs. They allow you to improve your mood and feel good about yourself.
Here are some things you can do to reduce your stress:
Enhance the quality of your sleep
Eat mood-enhancing foods, such as fresh fruits, fatty fish, nuts, avocados, and beans
Practice relaxationtechniques, like mindful meditation, yoga, and deep breathing
Make time for yourself and do something you enjoy
Find somewhere to sit at a local park and soak in some sunshine
If you need more help with your mood, contact Ron Huxley today to schedule a session!
If you don’t get the right amount of sleep, your mind cannot be at its best. You won’t function properly and may make some serious mistakes. Unfortunately, stress can cause people to stay awake at night. However, getting the right amount of sleep can help eventually reduce your stress levels.
To get better sleep, start exercising on a regular basis. While exercise may give you energy throughout the day, when you go to bed at night, it will help you to sleep better. You will have a quality sleep as well. Some people find that exercising in the evening causes them to be wired, and they can’t get to sleep. If you fall into this camp of people, consider doing your exercising in the morning. This way, you’ll use that energy burst throughout the day and will give you time to become tired.
Try to avoid using alcohol in excess. Although this seems counterintuitive as alcohol makes you sleepy, it causes you to fall into a deep sleep. You then wake up in the middle of the night and have a difficult time getting back to sleep. Without the alcohol, your sleep will be more even and allow you to sleep throughout the night. If you feel you must have alcohol, don’t have more than one drink.
See a doctor if you have sleeping problems that persist. Not getting enough sleep can lead to a decline in your health. Sleep recharges the body and allows it to function properly, including building up antibodies to fight off diseases. When you are deprived of sleep, a bunch of problems can arise because of it.
Hopefully, if you do resort to seeing a doctor, he will find solutions that are not drug-dependent. This may help your sleep problems in the short term but doesn’t do much to fix the reason why you are not getting sleep. Press your doctor for alternative solutions if drugs are being prescribed.
Consider learning meditation as that can relax the mind. It’s much easier to get good sleep when the mind is relaxed than when it is thinking about all the problems you are facing. Meditation won’t solve those problems. But, getting to sleep can help you to come up with solutions faster.
Eating at the proper times during the day and eating the right kinds of foods, can help you to sleep better at night, as well. If you have a heavy meal right before you are going to bed, you could suffer from indigestion, which will not lead to a good sleep at all.