How to naturally beat sleep disturbance or lack of sleep?

Dr. Sunil Vaswani    06-02-2016 Consult

One of the main reasons for not getting proper sleep is that the plans made during the day time or earlier do not succeed and mind speculates or wanders to find ways to make those plans work. These mental speculations repeat in mind at time of sleeping. So, due to plans not working as the mind likes to, the mind remains in the agitated state due to being unable to find a solution. This leads to frustration which avoids the mind to go in sleep mode. This leads to not getting proper sleep.
The solution to the problem does not lie in thinking intentionally further about such plans, but in faith surrender to the Supreme. Instead of thinking about the plans it is better to read a nice book, listen to nice music or talks which do not allow mind to get frustrated with mental speculations.
Stress is so all-pervading in this material world that everyone is tortured by it. Stress takes many forms. We are stressed by health problems, financial problems, interpersonal problems and many more. The solution for all varieties of stress is to understand that its underlying cause is bodily consciousness, the false identification of the self with the body. As soon as one realizes that he is not his body and that his real happiness is based on harmonizing his consciousness with the supreme consciousness and he then learns the art of doing this, his stress goes flying out the window to be replaced with profoundly sweet transcendental bliss. 

These tips can help you ease stress and hopefully get a better night's sleep:

  1. Assess what is stressful: The first step in getting a handle on stress is to figure out what is causing it. Take a good look at your physical condition and your daily activities. Do you suffer from pain? Are you overloaded at work? Once you identify your stressors, you can take steps to reduce them.
  2. Seek social support: Spending time with family and friends is an important buffer against stress. It can be helpful to share your problems with people who care for you.
  3. Practice thought management: What we think, how we think, what we expect, and what we tell ourselves often determine how we feel and how well we manage rising stress levels. You can learn to change thought patterns that produce stress. Thoughts to watch out for include those concerning how things should be and those that overgeneralize sets of circumstances (for example, "I'm a failure at my whole job because I missed one deadline.") Many commercial audiotapes and books can help you learn thought management exercises.
  4. Exercise: Exercise can help you blow off steam, thereby reducing stress. In addition, flexible, loose muscles are less likely to become tight and painful in response to stress. However, it's best to exercise at least 2 hours before bedtime so that your body temperature returns to normal. If you have a medical condition or are over age 50, it's best to check with your doctor before beginning an exercise regimen.
  5. Eat a healthy diet: Junk food and refined sugars low in nutritional value and high in calories can leave us feeling out of energy and sluggish. A healthy diet, low in sugar, caffeine, and alcohol, can promote health and reduce stress.
  6. Get adequate sleep: A good night's sleep makes you able to tackle the day's stress more easily. When you are tired, you are less patient and more easily agitated, which can increase stress. Most adults need 7-9 hours of sleep per night. Practicing good sleep hygiene along with stress-lowering tactics can help improve your quality of sleep.
  7. Delegate responsibility: Often, having too many responsibilities can lead to stress. Free up time and decrease stress by delegating responsibilities.
The following tips help you to get fit and avoid Sleep Disturbance: 

A) Have bath regularly in evening after coming from work or before going to bed. Early to bed and early to rise (awake) is a nice process for natural sleep cycle.
B) Do not engage in active work or stressful talking at night before bed time.
C) Do not engage in too much computer work in night before bed time (for example, do not do stock market work in night).
D) Do not read or view illicit or pornographic material at any time preferably.
E) Do not take heavy meals in night. Best is to have heavy breakfast, lighter lunch and lightest dinner to maintain stomach rhythm which affects sleep. Vegetarian diet is the best for good sleep.
F) Do not over engage your mind in television in night.
H) Do not smoke cigarette, chew tobacco, tobacco containing masala, or similar intoxicants which can disturb rhythm of mind and disturb sleep cycle.
I) Avoid tea or coffee in night (Preferably, cocoa and caffeine containing drinks should be totally avoided for best results). Drink cow's milk instead in night before you sleep.
J) Listen to relaxing music and even then if you do not get sleep, then hear soothing stories or nice talks. 
K)Read books which not only calm your mind but also nourish your thinking process.

It is best not to depend on sleep medicines for sleep disturbance as in long run, they lead to dependency and increased disturbance. Never rely on alcohol for sleep. Some people use alcohol to help them sleep, but that's not a good idea. At first, drinking alcohol may make you sleepy and help you fall asleep. But when you drink alcohol, you are more likely to wake up later in.