Insomnia self-help improve sleep
There are some people that day dream of having a good night’s sleep. They desperately need sleep, they are certainly tired enough, but their bodies and minds just won’t switch off. They end up tossing and turning getting more uncomfortable by the minute and watching the clock makes the time even more drawn out and counting sheep just does seem to work.
Which one is you?
a) not being able to get to sleep for a few hours
b) waking up after a short while of sleeping and laying a wake for hours only dropping off a short time before you need to get up
c) waking up far too early and laying awake until it’s time to get up
d) others dose for a short while and wake up, dose again and wake up repeating this pattern all night
e) or just getting a nap
It seems 40% to 50% of the population suffers from some type or varying degree of insomnia! I think most people have experience a bad night’s sleep from time to time and that is normal. Don’t you just know it, you look tired, lack energy, lose concentration, and are grumpy all day, spending the day dreaming of an early night to catch up on your sleep, most people are lucky as they know they will feel better in a day or two, back to their normal self. Imagine that this was your life night after night for years on end, how difficult life would be. Insomnia is a real problem for those who suffer and for their nearest and dearest. Besides being moody, irritable and tired your immune system becomes weakened making you more vulnerable to chronic disease.
Insomnia can be cause by a number of factors
a) noise ie partner snores very loud, neighbour’s dog barks all night etc
b) suffering pain keeps a lot of people from sleeping all night
c) depression can stop people sleeping
d) problems and worries
e) caffeine
f) alcohol
g) nicotine
h) certain medications
i) former head injury
j) some chronic diseases
k) dozing off during the day
l) eating too much at night and going to bed on a full stomach
m) shift work – having to change your body clock repeatedly
n) exercising late in the evening
o) not twitching off some time before going to bed ie still working until the last minute
p) uncomfortable pillow, mattress or covers that make you too hot or too cold
Changes to your lifestyle and a routine is called for. It won’t work straight away and you will need to maintain your new routine for a while before you reap the benefits.
1) remove sugar from your diet all sugar and artificial sweeteners
2) remove ALL caffeine
3) if you are taking medication – check the side-effects for disturbed sleep
4) fit double glazing in your bedroom if it’s noisy outside, otherwise move to a bedroom in a quieter part of your home
5) fit better curtain that keep more light out – switch off all electrical gadgets with lights like radio alarm clocks (replace with a simple alarm clock), DVDs, TVs etc
6) buy a memory foam topper for you bed or buy a new bed
7) change your pillow
8) if your room is damp – solve the problem or buy a dehumidifier
9) some people read before they go to sleep that helps them while others have a bath
10) change your bed covers if you are too hot or too cold – cotton sheets
11) if you wear night clothes then only those made from natural fibers like cotton
12) your alarm clock – turn it around so you can’t see the time
13) some people find continuous noise helps for example a table top water feature, a fan etc
14) get someone to nudge you the second you drop off for a nap during the day
15) go to bed roughly the same time each day and get up the same time each day
16) make a list of all the things that are worrying you – and tackle them one by one so you can stop worrying about them
17) some people have been helped by tryptophan
18) other find melatonin excellent
19) if you are in pain see an Osteopath
20) warm aromatherapy oils in a essential oil burner – an hour before you go to sleep
21) use a foot massager – it sits on the floor and you place both the soles of your feet on it. It massage the reflex points helping to relax your whole body. This can be done at anytime in the evening while watching TV or eating or reading
22) besides avoiding the substances mentioned above, eating a generally healthy diet will help
23) spices for some people can be stimulating – like chili and ginger
24) some herbs can be too stimulating like ginseng,
25) have a note pad by your bed, if something crops up during the night – jot it down then forget and try to go back to sleep
26) if you have a partner that is restless and/or takes the covers – consider twin beds or a much bigger bed with larger covers
27) if you have acid reflux (heart burn) when you get to bed because you are laying down – you will need to get that problem solved. Read the article on self help cure for acid reflux.
28) get treatments like acupuncture or massages
There is no one solution, you will need to implement several or even most of the points mentioned above. Good luck
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