{"id":6533,"date":"2017-03-18T22:00:13","date_gmt":"2017-03-18T22:00:13","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=6533"},"modified":"2018-07-09T20:56:28","modified_gmt":"2018-07-09T20:56:28","slug":"sleep-deprivation-insomnia-some-helpful-tips-hopefully","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2017\/03\/18\/sleep-deprivation-insomnia-some-helpful-tips-hopefully\/","title":{"rendered":"Sleep Deprivation & Insomnia – Some Helpful Tips (hopefully)"},"content":{"rendered":"

*For Informational Purposes only*<\/p>\n

Everyone I know is struggling with sleep at the moment, oh and me too – a little. Wake up for a pee and can’t get back off to sleep…<\/p>\n

\"sleep\"<\/p>\n

Chronic sleep deprivation can result from or result in (confusingly) depression & anxiety, and obviously takes its toll physically too.<\/p>\n

Here are some quick tips – I hope they help<\/p>\n

Magnesium For Better Sleep<\/h2>\n

First thing I would try – high dose magnesium. There is a lot of research on how it is beneficial for anxiety generally and also sleep.<\/p>\n

It can also help to treat some of the physical symptoms that can occur as a result of sleep deprivation including inflammation<\/a> and depression<\/a>.<\/p>\n

Magnesium glycinate is good if you have problems with your stomach at all – as other forms of magnesium can make you a bit loose in high doses. \u00a0There is a drink you can make with magnesium citrate if you don’t like tablets.<\/p>\n

Not sure of the level of research supporting their use but epsom salts definitely work too, but just be mindful of dehydration – fighters use epsom salts for weight cutting. There are also magnesium sprays<\/a>.<\/p>\n

Minimise Blue Light Exposure From Computers & Mobile Phones<\/h2>\n

Try not to use your mobile after 8pm (or 2 hours before bedtime) and look to get a blue light filter or browser plugin for your computer – like Get Flux<\/a>.<\/p>\n

Lavender Oil For Relaxation & Sleep<\/h2>\n

I’ve personally never tried this one (just ordered some though), but there is some research on this to say it helps + a load of good Amazon reviews which is always (overly) convincing<\/p>\n

This review of scientific research on lavender oil<\/a> and sleep concludes:<\/p>\n

Early results appear promising but they should be viewed with caution. More scientifically rigorous and adequately powered trials are needed to investigate the true effect of lavender oil aroma inhalation on sleep.<\/p><\/blockquote>\n

Listen to White Noise or Waves<\/h2>\n

Waves works for me, white noise makes me see really mad colours (when my eyes are closed), which is cool but not especially helpful. I’ve tried to use this video for meditation several times, and each time I fall fast asleep before the end.<\/p>\n

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