Insomnia

Sleep is something that every person requires. Some people don’t require as much as others, but it is still something that we all need. Most people, who don’t have any problems with their sleep, take it for granted. As night rolls around and they get tired, they go to bed, lie down, and fall asleep. They wake up the next morning, refreshed and ready to begin another day.

For anybody that has problems sleeping (insomnia), it can be very frustrating. Going to bed and lying there, sometimes for hours, hoping that sleep will eventually find you. You wake up feeling tired, knowing that you didn’t get enough rest, knowing that it will be a long day, and hoping that tonight will be different.

Speaking from experience, I know that there are times when sleep comes easily and other times when it is a struggle. So the question becomes, “why do some people not have issues with sleep while others struggle with insomnia”? There are several things that factor into the answer to this question. Some of these include:

• stress in your life
• physical activity
• comfort of bed
• ambient noise
• ambient light
• ambient temperature
• eating habits
• other health issues
• mental activity
• caffeine and nicotine use
• sleeping habit

There are several things that can be done to help prevent insomnia. Over the counter drugs and prescriptions can help, but they can be addictive. There are some natural alternatives, such as melatonin, that can work as well. There are also some nutritional supplements that have been shown to help with insomnia.

If you are having problems with insomnia and believe that one of your problems may be included in the list above, there are some things that you can do:

Stress: We are all busy and have a lot of stress in our lives, especially with today’s economy. You may find yourself laying in bed, worrying about your next house payment, your job, your kids… it is helpful to clear your mind of everything. This is obviously easier said then done. Meditation can work when stress is causing insomnia.

Physical Activity: A daily exercise routine is a great way to burn energy, thus making your body more ready for rest. A caution to this, however, is not to exercise too close to bed time (at least three hours before bed).

Comfort of bed: If you don’t have a good mattress, you are destined to loose sleep on a consistent basis. Spend the money to get a good mattress. A mattress should be replaced every ten or so years.

Ambient noise: Try to make certain that you have a quiet room. It’s amazing how a dripping faucet or a squeaky fan can keep you awake. If you live in a noisy location, you may want to try earplugs or a recording of white noise to help.

Ambient light: Our bodies are designed to sleep when it is dark. The effects of our bodies sleep hormone, melatonin, is reduced in the light. It is therefore very important to have a dark environment for sleeping. If you are unfortunate enough to have to sleep during the day, make certain to create a dark environment. Try wearing eyeshades if necessary.

Ambient temperature: Most reports say that people sleep best when the room is between 72 and 78 degrees. This may vary for you, but try to keep your room at the temperature you find to be most comfortable.

Eating habits: Going to bed with an empty stomach can sometimes cause sleep problems. Having a full stomach can do the same. You should give yourself several hours for your food to digest after your evening meal. A light snack before bed is usually very helpful.

Other health issues: Having other health issues like high blood pressure or aches and pains can cause sleep problems. Make certain that you are addressing any health issue correctly so as to eliminate this problem.

Mental activity: This is very similar to stress. You may find yourself in bed, unable to shut down your mind. If you are unable to clear your mind, it may help to get up and read until you become tired. Bed should be a place for sleep, not for planning the next day’s activities.

Caffeine and nicotine use: Both caffeine and nicotine are stimulants. You should avoid both of these for several hours prior to going to bed.

Sleeping habit: Sleep habits are important. Your body functions best when you maintain a consistent routine. Try to go to bed at approximately the same time every day. You should also get up at the same time.

Note: you may also want to consider a warm bath or shower before bed. Raising your body’s temperature drains your energy and you will be ready for sleep once your head hits the pillow (jumping into a spa is also a great answer to sleep problems).

Hopefully some of these tips will be helpful to avioding insomnia.

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