Well, I've found it very frustrating because when I get sleepy I lose count and I have to start all over again! Are you unsatisfied with your quality of sleep? Do you feel tired and un-refreshed on waking in the morning? We all experience sleeplessness now and then. Hey, it's not the end of the world. There are many safe and easy methods available to relax and , more importantly, to reduce stress, probably the number one culprit.
The World Health Organization says that one-third of the world's population experience insomnia at some stage in their lives, with approximately five per cent needing medical treatment. Sleep medication is readily available, but there will always be a trade off in terms of side effects and possible long term addiction.
Relax before going to bed. Do some deep breathing, listen to soft music. Avoiding caffeine, alcohol and nicotine will also help. Try watching CSPAN before bed. That should put you to sleep in no time at all. Sometimes it's hard to sleep if you're too hungry. I've found that complex carbs, such as a few saltine crackers with peanut butter can actually help relax your body.
Develop a bedtime routine so your body knows it's time to go to sleep. By winding down your physical activities , your body will start to associate some of these actions with going to sleep. Start with a cup of hot milk. Milk contains a protein called tryptophan, which helps to promote sleep. This can be substituted with chamomile tea, which is known to calm the nerves. Follow this with a hot bath or shower, the heat will help to lower your internal body temperature, again telling your body to go to sleep. If you have a hot tub or Jaccuzzi, these are great ways to relax and feel drowsy.
Make your bedroom your sleep-room. Don't read, eat or watch television in your bedroom, or do any activity that is not sleep related. Make sure the room is dark and cozy; include extra pillows on the bed and even some stuffed toy animals. Make your bedroom into a sleep sanctuary, no distractions at all, and you'll have a room that you will feel secure and comfortable in, and best of all, that you will crave to sleep in.
Meditation is easy and fun to learn. Just relax, breathe deeply and slowly, paying attention only to your breathing, and try to think about nothing at all. Once you get the hang of meditation, it's one of the best relaxation techniques to help promote restful sleep. Kill all the mind demons from the day. Many of us have issues or events from the past that may still affect our daily lives. Whatever these issues may be, now might be a good time to finally set things straight; forgive that person, give back that item, start talking to that family member again. Learn to live in the moment and don't worry about the past.
Allow time to sleep. Instead of trying to cram as much as you can into the day, try to find short cuts or solutions to give a little time back to yourself. Set aside a little bit of chill time. If possible, save the last minute stuff for another time. When you are well rested, chances are that you'll get more done in less time during your working hours.
A balanced diet helps to make a balanced mind. If you're lacking in essential vitamins and minerals your body cannot operate at its best. Toss the junk food and soda pop, and make a new start to good physical and mental health. Add in some regular exercise and watch your body respond with some improved sleep.
Don't lie in bed if you can't sleep. If you don't feel sleepy enough to drift off, you'll just lay there and feel miserable over the fact that you can't get to sleep. This will only make it harder to get to sleep each time you experience this. Get out of bed and go into a different room. Do something to distract yourself until you do start to feel sleepy and then try to sleep again later.
Medications may interfere with your sleep. It has been shown that some of the medications below may cause sleep problems. Check with your doctor if you are experiencing insomnia and are also taking any of these medications - amphetamines (diet pills), antidepressants, beta blockers (heart and blood pressure), cimetidine (ulcers), cortisone, diuretics (fluid), levodopa (parkinsons), Prinzide (blood pressure) and bronchial dilators (asthma).
Above all, de-stress. Sometimes, your body doesn't want or need as much sleep. Don't worry, it's only natural. Stress is possibly the worst cause of insomnia. Use some of the techniques above and try to remove as much stress out of your life as possible, and finally put your insomnia to rest.
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