“I participated in an Ambassador program on behalf of Influence Central for Pernix Therapeutics. I received a promotional item to thank me for my participation.”
As some of you know I’ve been trying to get a better night sleep. I’ve been following the healthy shut eye strategies that I posted about a few weeks ago, and I’ve been sleeping better and more importantly, staying asleep. That is, as long as my 4 year old doesn’t decide to come wake me up in the middle of the night!
Here are some of the way’s I’ve been getting a better nights sleep:
- Exercise. I’ve been exercising more regularly which makes me tired at night. I’m ready for a good nights sleep after physically exhausting myself. My body is ready to rest.
- Unplugging. I turn off social media at least an hour before bed time. This helps my brain relax and stop thinking about the drama people post. I can read a book or watch a show and just veg out.
- Eat protein. I make sure to eat some protein before bed so I feel full and don’t want to wake up and get something to eat.
- Put the kids to bed early. If I try to go to bed right after I put the kids to bed, I won’t fall asleep for a long time. Putting the kids to bed really winds me up. I think I say the words “It’s time for bed” about 90 times between the hours of 8-9 every night. It’s really frustrating. I need time after they go to bed to wind down.
- Keep a notebook by the bed. Sometimes I just can not stop my brain from thinking about all the things that need to be done. If I keep a notebook beside my bed I can jot down those things and then I won’t worry about them any longer.
- Go to bed with a clean house. I always have the family help tidy up the house before bed time. This really helps me relax at night. If there is junk everywhere, I can not sit down and unwind. I set the timer for each room and we act like it’s a race to see who can clean the fastest. It’s always fun when it’s a game.
- Use muscle relaxation techniques. Starting from the very tips of your toes, gradually flex and then loosen all of your muscles one by one. Move to your ankles, then calves, knees, and upwards towards your neck. Focus on loosening your muscles and sinking into the bed. Don’t judge or resist any thoughts, or feel like you need to go blank and avoid all thought. Think of clouds, a quiet place, or nothingness.
- No LED lights. The blue glow from LED lights, like your phone screen, will trick your brain into thinking that it’s daylight. Once you go to bed, charge your phone a long way from the bed and turn it upside down so you can not see any flashing lights if a notification comes up.
These things have really helped me get a better nights sleep.
I understand that while most Americans know the importance of a healthy shut-eye strategy, only half of them follow one. For people with insomnia, practicing these strategies alone may not be enough.
That’s why it’s so great that there are effective treatment options available for those who suffer with insomnia, including SILENOR®.
SILENOR® is a prescription sleep aid that is used to treat people with insomnia who specifically have trouble staying asleep. SILENOR® is unique because while other sleep-promoting systems help you fall asleep, SILENOR® works with the wake-promoting mechanism of the body’s natural sleep-wake cycle helping patients stay asleep throughout the night and early morning. And what’s amazing is that it can be used regularly and is not associated with any risk of abuse or dependence.
If you have trouble sleeping through the night, you should have a conversation with your doctor about your routine, lifestyle and symptoms to determine the best option for you.
To learn more about how to achieve a full, uninterrupted night’s sleep visit Wanttosleepmore.com
Disclosure: Full SILENOR® ISI: SILENOR® is a prescription sleep medicine that is used to treat people withinsomnia who have trouble staying asleep. Call your doctor if your insomnia worsens or is not better within 7 to 10 days. This may mean that there is another condition causing your sleep problem. Be sure that you are able to devote 7 to 8 hours to sleep before being active again. SILENOR® should be taken within 30 minutes of bedtime. Do not take with alcohol or with other medicines that can make you sleepy. If you are on a monoamine oxidase inhibitor (MAOI) or have taken a MAOI within the past two weeks, you should not take SILENOR®. You should not take SILENOR®if you have an eye problem called narrow angle glaucoma that is not being treated, if you have severe urinary retention, or if you are allergic to any of the ingredients in SILENOR®. You should not drive or operate machinery at night after taking SILENOR®. Until you know how you will react to SILENOR®, you should be careful in performing such activities during the day following taking SILENOR®. Before you take SILENOR®, tell your doctor if you have a history of depression, mental illness or suicidal thoughts. You should call your doctor right away if after taking SILENOR® you walk, drive, eat or engage in other activities while asleep. Drowsiness is the most common adverse event observed in clinical trials. For more information, please see the complete Prescribing Information, including the Medication Guide, athttps://www.silenor.com/Content/pdf/prescribing-information.pdf. You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch or call 1-800-FDA-1088.
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