Insomnia what is it, and what are the cures for insomnia which affects over one third of the adult population.
The night is the hardest time to be alive and 4am knows all my secrets. — Poppy Z. Brite
As we found in my blog Benefits of Sleep some of us need under 5hrs of sleep a night, while others need over ten hours. Most of us find that 8 – 9 hours of sleep about right. So with such a big variation of sleep required. How do we tell if we have insomnia or not. The best way of telling whther we have insomnia is how we feel during the day.
If we awaken feeling tired, un-refreshed
Being irritable, or feeling predominately irritable.
Difficulty in concentrating, and finding it hard to function.
Then insomnia is a possibility. With insomnia our sleeping pattern will also be disturbed, we have difficulty in getting off to sleep. We awake several times during the night due to being disturbed by pain or noise or for no apparent reason and have difficulty in getting back to sleep.
Causes of Insomnia
In order to look at cures for insomnia is requisite to look at causes which are:
Stress; worry about money, work, health or relationship issues or caused by the illness or death of a loved one.
Psychiatric Issues; Depression, bipolar, schizophrenia, panic attack or Post –traumatic stress.
Alcohol, drugs, caffeine and nicotine are big causes of insomnia.
Side effects of over-the-counter medicines including: NSAID’s, hormone treatment, epilepsy medicine, beta blockers, and some asthma drugs.
Cures for Insomnia
Establish a bed time routine, maybe relaxing bath, or milk drink, putting on night clothes within a month you will have established a new routine and will start to feel drowsy
Relax before going to bed. Read, meditate. Like many if I’m on my computer till bed time I don’t sleep that well, same for watching films or gaming. Have time out. If you don’t like reading or meditating isn’t for you watch your breath. How does your body feel on the inhale compared to exhale.
Use the bedroom for sleep and sex only
Reduce Stress: If you have money worries have a read of my blog Financial Disaster. Try Yoga which has a lot of benefits as my blog The Benefits of Yoga outlines.
Exercise daily but leave 4 hours before going to sleep.
Abstain from stimulants; soda (sugar drinks/sports drinks) caffeine, alcohol, tobacco. If you find abstinence difficult do you have an addiction?
Go to bed and wake up at fixed times.
Review your Bedroom environment.
As we found in Benefits of Sleep we sleep better if the room is stimulus free so dark, use thick curtains or a mask if necessary. Quiet, use ear plugs if noisy
Is the bed comfortable? Mattress, pillows and are the bed covers right
Bedroom Partners; Studies have shown that singles have a better quality of sleep. An option is to have bed big enough for you to sleep apart.
Sleeping pills; Are not the answer long term. Doctors will prescribe but usually for a short period of time. They have side effects.
Eating: Big meals and spicy foods need to have time to digest before sleeping, 3 hours, a banana snack before bed can help.
Not gone to sleep after 30 minutes; get up do something then when sleepy go back to bed. Bed needs to be associated with sleep not tossing and turning!
Busy mind; I find that if I have a busy mind making a list of the things that are on my mind will quiet my mind.
NLP; If none of the above works go to a NLP practitioner who will help in changing your beliefs and attitudes about insomnia.
These are all proven cures for insomnia. Try them and leave a comment as to which cure for insomnia works best for you.
I’ve always envied people who sleep easily. Their brains must be cleaner, the floorboards of the skull well swept, all the little monsters closed up in a steamer trunk at the foot of the bed.
— David Benioff (City of Thieves)
Your wealth for life blogs are just a very small portion of guidance and help I can provide, to give you a more satisfying life both now and in the future. To live the life you were born to live.