Month: March 2019

3 Ways to Beat Insomnia

having a hard time falling asleep

Americans are poor sleepers, as statistics show that one in four Americans develops insomnia each year. But the good news is that 75% of those with insomnia eventually recover without developing chronic insomnia.

For those with insomnia, the effects can be serious. Insomnia has been linked to depression, high blood pressure, fatigue, poor memory, low energy or motivation, inability to concentrate, and increased errors resulting in workplace accidents. Insomnia hurts the economy by as much as $63 billion in lost work performance each year. Utahns are in luck as there are a number of effective ways to fight insomnia, which are readily available in the state:

1. Fix your sleep hygiene

Sleep hygiene is the set of habits or routines that impact the quality and length of your sleep. To fight insomnia, you have to do the following:

  • Limit daytime naps to 30 minutes. A quick power nap has also been found to boost mood, energy, and focus.
  • Avoid drinking stimulants such as coffee too near your bedtime.
  • Avoid food that can trigger indigestion right before you sleep such as citrus fruits, carbonated drinks, fatty meals, and spicy dishes.
  • Get adequate exposure to natural light as this will help restore or maintain a healthy sleep-wake cycle.
  • Don’t use your smartphone for at least one hour before bedtime.

2. Undergo a cognitive behavioral therapy (CBT) for insomnia

Your inability to sleep likely has root causes that can include your thoughts and behavior. CBT helps you learn about these causes and strategies to correct them. It can include sleep schedule management, relaxation techniques, and stress reduction exercises. Sleep physicians can also identify if your inability to sleep is being caused by current medication. Thankfully, Utah is abundant with certified sleep or insomnia therapists that can give you CBT. Check here for a full list.

3. Use only prescribed medications

Woman taking a sleeping pill

You may have heard of a number of sleeping pills, but hold your horses before you go and buy one. Sleeping pills that are specifically for treating insomnia are called hypnotics, and these may have different ingredients that may have adverse effects on you. You need to consult a physician or sleep therapist for a prescription to avoid unexpected effects.

One of the highly effective medications for insomnia is cannabidiol (CBD). Studies have shown that CBD is effective in helping you in both falling and staying asleep.

Now, you may be wondering if getting cannabidiol is legal in Utah. Yes, it is. Utahns approved Proposition 2 on November 6, 2018, which allows patients to use medical marijuana. Growing as many as six cannabis plants for personal medical use is even allowed in some cases. You can get CBD oil from many suppliers, including suppliers of cannabidiol in Millcreek, Utah.

Medical cannabis in Utah can also be used for the following conditions:

  • Epilepsy or other seizure disorders
  • Alzheimer’s disease
  • Autism
  • Ongoing and debilitating pain
  • Cancer
  • Post-traumatic stress disorder (PTSD)
  • Multiple sclerosis
  • HIV/AIDS
  • An illness requiring hospice care

Getting adequate amounts and healthy quality … Read More