Insomnia

Here are a few suggestions to help get you in the mood to fall asleep easier:

A) First, go to sleep when your body tells you that it's time. For most people this is the time they begin yawning and their eyes start to feel tired and droopy. If you stay up past this stage, you're upsetting your body's natural rhythm and are also allowing yourself less time to sleep. In addition, many people with insomnia go to sleep too early, with the mindset that if they allow more hours for sleep then they are more likely to get enough sleep before morning. The problem with this is that frequently their body is not yet naturally ready to fall asleep and they end up tossing and turning for hours before they actually 'go under.' Try to get into a daily routine where you go to sleep at the same time each night. Tune in and listen to what your body is telling you - it's giving you signals all of the time.

B) Create an ambient, relaxing atmosphere before going to bed. This can be achieved by lighting candles and/or incense, lava lamps or other ambient lighting.

C) When you go to bed, use gentle sounds to your advantage. Many people fall asleep easier to soft mellow music, the sounds of nature, or artificial sounds such as those made by a relaxation sound machine, which is a unit that produces a wide array of natural sounds, or a white noise sound machine which produces special monotonous tones helpful to induce a sleep state. If you live away from city noises in the quiet country and the weather cooperates, open your window and let nature's sound in. You'd be surprised how peaceful outdoor sounds can be. Mellow music works great - two great artists that have helped me sleep better are select CD's by Brian Eno and Jonn Serrie.

D) Go to the bathroom right before bedtime, especially if you've drank a lot of liquids in the evening, if you have an overactive bladder, or if you have prostate problems. Some insomniacs are unable to fall back asleep after waking up in the middle of the night to do their 'business.'

E) Consider ayurveda as an alternative to help cure your insomnia. Deepak Chopra has produced an Insomnia Audio CD Workshop (complete w/ 36 page workbook).

The Original Sleep Sound Generator.

This sound machine produces a gentle whooshing noise that helps block out intermittent or continuous annoying sounds such as traffic and ticking clocks so that you can relax and fall asleep easily. It can also be used during the day to mask distracting sounds for anyone requiring a quiet environment for concentration. Sleep machine is fully adjustable for tone and volume and has two frequency levels for broader range. High-impact plastic case. Rocker switch for soft and amplified settings.

Sometimes something as simple as replacing your old, flat pillow makes all the difference in the world. Consider buying a higher quality mattress, a comfortable mattress topper, quality bed sheets, or a good quality goose down pillow. I can speak through personal experience that when I replaced my old 'budget' pillows with more expensive quality pillows, my sleep habits improved dramatically.

Habits to avoid during the day. By not doing the following, you'll increase your chances of sleeping more soundly later:

A) Naps are good, but not when you are having bouts of insomnia. For the average person not suffering from sleeplessness, naps may be a healthy part of a day. However, during actual bouts with insomnia, try your best to refrain from taking daytime naps. I realize that this may be difficult because you are more likely to be tired throughout the day. However, avoiding napping during these times greatly improves your chances of falling asleep quicker and sleeping more soundly the next night. NOTE: If you cannot help but to take a nap, use an alarm clock and try to keep it real short (less than 30 minutes).

B) Don't take care of any serious business at least 3 hours before bed. If you have bills to pay, important obligations to fulfill, errands to run, or important phone calls to make, try to do these late afternoon or early evening before dinner. This may help prevent repetitive stressful thoughts when it's time to go to bed.

Let's take a few moments to talk about  beverages, which ones help you fall asleep and others which may keep you tossing and turning:

Drinks GOOD for insomnia:

A) Herbal teas have long been known for their sedative qualities, as long as you buy a decaffeinated version. Not only are these practical for insomnia, but tea is generally cheap, readily available, very tasty and a very pleasurable way to relax and unwind at the end of the day. For insomnia, valerian tea is excellent, while passion flower tea, lavender tea, lemon balm tea and chamomile tea are also excellent natural sedatives. Oatstraw tea appears beneficial for insomnia related to nervous tension. Try to get into the habit of sipping a few cups of these delicious teas before each bedtime.

B) Heated milk is said to help ease a person to sleep and is good for occasional insomnia.

C) Drink plenty of water throughout the day. Water just plain keeps you healthy and functioning at your peak. NOTE: If your sleep is frequently disrupted by having to go to the bathroom, avoid drinking water (or other liquids) for a few hours before bedtime. Also make it a habit to relieve yourself before going to sleep.

Drinks BAD for insomnia:

A) During times of insomnia, you should abstain from drinking caffeinated beverages as much as possible, especially during the last half of the day. Caffeine is a drug and its effects make a person feel jittery, nervous and may contribute to sleeplessness. Of course it's your natural will to want to take anything to help awaken after another bad night of sleep, but caffeine just feeds into the endless cycle of trying to sleep/trying to stay awake.

B) Before bed, do not consume alcoholic beverages. Alcohol is a drug and as such it also comes with many side-effects. Though alcohol may help induce you into a state of initial sleep, you will most likely, A) Wake up in the middle of the night unable to fall back asleep, B) Sleep throughout the night but wake up feeling like you barely slept at all, C) Wake up with hangover symptoms, or D) A combination of all of the above. There is nothing good that can come out of consuming alcohol to combat insomnia.

If this is the primary reason for your insomnia, you're probably quite aware of it yet are unable to do anything about it. Since these complex issues vary greatly from person to person, it makes no sense to discuss specifics here. Just try to simplify your hectic lifestyle and consider some alternative therapies to help calm down your racing thoughts. Meditation & yoga are among many effective natural ways to relax. When you feel overwhelmed consider calling in sick to take a 'mental health day,' or put in for a well needed vacation. Exercise more, or treat yourself to a hot bath, hot tub, sauna or a massage at a spa. The possibilities are endless.

One great way to relax at the end of the day is through good daytime exercise. Though regular daily exercise is best for chronic insomnia, short term sleeplessness problems can be fixed by working out for at least 30 minutes a day during bouts of sleeplessness. For best results, perform your activities early in the day, preferably in the morning. DO NOT exercise for at least 4 hours before bedtime -exercising too soon before bed may actually make you more fidgety and jittery, thusly worsening your insomnia.

If you're a night shift worker, cannot sleep in the morning light or otherwise require sleeping during daylight hours, consider investing in an eye mask. Or do what I did, cover your bedroom window(s) with black thick trash bags, taped together. This method worked quite well although it was not aesthetically pleasing to the eye.

A) For some folks, insomnia is most directly related to depression. For these people, you should combine the advice here with the advice on our depression page. Other factors that may contribute to sleeplessness include sleep apnea, restless leg syndrome or acid reflux. Please refer to those pages for valuable advice.

B) Quit smoking (if you smoke). If you can't quit at least don't smoke several hours before bedtime. Nicotine is a stimulating drug and it's negative effects on the nervous system (and whole body) are well documented.

C) Educate and understand sleeplessness. When you do you'll discover that you are not stuck with this condition forever. Nobody was born with insomnia. It is a result of various cumulative life stimuli (or illness) occurring over a period of time. Insomnia is not a life sentence. With a bit of mental tweaking, time, patience & lifestyle changes, insomnia (even the worst cases) can be corrected in just weeks or months. Be patient. Give your new routines at least one week to work before making adjustments. Learn as much as you can, such as about the three stages of sleep - light, deep & REM. Consider investing in a good insomnia book.

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Disclaimer: All statements provided on this page have not been evaluated by the Food and Drug Administration and may contain errors. The information contained herein is not intended to replace or contradict any advice or recommendations provided by a licensed medical professional or clinical practitioner. Please exercise extreme caution and do your own additional due diligence if you intend to use any or all information provided herein. Blezz.com assumes no responsibility to the said effectiveness of any or all of the suggested tips, treatments or potential cures listed on this page. Individual results may vary greatly depending on the user, the current state of the users physical and/or mental health, age, willpower or other contributing factors. You may also wish to consult with a qualified professional before proceeding.]

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