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If you’re having trouble sleeping more that three times per week you may be suffering from insomnia. Even though this is a very common condition, Insomnia can be difficult to deal with. You’re getting up early in the morning to get the kids ready for school and then head to work, but you barely slept four hours last night! How can you possibly function at your peak? You can’t, and therefore, your work suffers, your family suffers, and your health suffers. Many people go for weeks maintaining a regular schedule while their bodies are lacking the necessary rest. This type of behavior can lead to serious complications.
Statistics show that insufficient sleep is the cause of many car accidents. It can also interfere with work performance leading to job loss, and if gone untreated serious medical conditions can occur. If you find yourself in this situation, you need to evaluate the situation to find the underlying cause and solution. The following ideas will help you to evaluate the possible causes and assist you in taking control of the situation.
·Bedroom Inventory
Your bedroom’s atmosphere plays an important part in the amount of time that it takes you to fall asleep. Is your bedroom a relaxing place to be in? Or is it a room that provokes work and stimulation of the mind. Start by taking an inventory of your room looking for everything that can act as a stimulant. Look for such things as a television, stereo, exercise equipment, desk, computer, paperwork, and reading material that excites rather than relaxes the mind. Check the amount of lighting coming through the windows, the room temperature and moisture level. Is there a lot of street noise coming into your room? Is the size of your bed large enough and is the mattress comfortable?
·Creating a Peaceful Place
Once you’ve done the inventory it’s time to remove all the items that incite work and turn your bedroom into a peaceful and restful room. For instance if the temperature in your room is too hot or too cold adjust the thermostat to 65°-70°, according to sleep clinics this is the ideal temperature for sleeping. If the air is too dry you may need to use a humidifier, especially in the wintertime. If you have a stereo or CD player instead of removing it from the room use it to play soft music meditations only. If there’s too much street noise purchase a nature sounds CD to drown out the noise. Use light blocking window shades or thick curtains if there is light coming through the windows.
Now that you’ve removed all the possible causes and replaced them to produce a soothing atmosphere it’s time to start a diary.
·What’s Worrying You?
For the next couple of nights write down everything that you’re feeling, sensing, and any thoughts that keep popping up when you’re trying to fall asleep. Does your mind start chattering? Do you begin making mental to-do-lists? Are you feeling anxious, worried, or preoccupied?
If you find yourself solving problems when you should be sleeping then the following will help you to break this habit. Set a scheduled time during the evening, at least two or three hours before bedtime for problem solving. During this time you can make your to-do-lists and engage in any matters that are lingering on your mind. Do this on a daily basis; this is your time to deal with problems. Once that this becomes a habit your mind will stop using your sleep time for problem solving.
·Other Causes and Possible Solutions:
Don’t eat dinner less than three hours before bedtime.
Don’t exercise less than four hours before bedtime.
Don’t nap during the day.
Stop all caffeine intake no later than 4:00p.m., these include coffee, soda, chocolate, tea containing caffeine, etc.
Have you been taking any migraine medication? These contain plenty of caffeine that’ll keep you awake if taken in the evening.
Lavender is a natural sleep inducing plant that works through the sense of smell. Soak in a warm bath with a few drops of lavender oil, and place a lavender sachet under your pillow. The subtle scent will help to ease you into a restful sleep.
Drinking Chamomile tea 30 minutes before bedtime will help to relax your body.
Relaxation exercises, yoga, and meditation are very good ways to help your body and mind relax before going to bed. Fifteen minutes of any one of these exercises dramatically improves sleep.
If you choose to read in bed, don’t read mind-stimulating books. Does this mean that you should read boring books? Well, not necessarily boring, but don’t read any action adventures or mind boggling books. If after using all these tips you’re still not getting any sleep it’s time to visit your doctor.
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