Monday, April 13, 2015

Sleeping through Insomnia

Have you ever had trouble falling asleep at night? Or found yourself waking up in the middle of the night, or wake up too early and can’t get back to sleep?

An ocassional sleepless night is, well, nothing to lose sleep over. But if insomnia bothers you for three weeks or longer, it can already be a medical problem.

Many old-fashioned remedies for sleeplessness work – and work well. Next time you find yourself unable to sleep, try these time-tested cures:
  • Avoid caffeine in all forms after lunchtime. (coffee, tea, chocolate, colas, and some other soft drinks contain this stimulant, as do certain over-the-counter and prescription drugs; check the labels for content.) This is the last thing a wide-awake insomniac needs.
  • Don’t nap during the day, no matter how groggy you feel. (Naps decrease the quality of nighttime sleep.)
  • Take a nice, long, hot bath before bedtime. (This soothes and unwinds tense muscles, leaving you relaxed enough to fall asleep.)
  • Read a book or do some repetitive, tedious activity, like needlework. Try NOT to watch television or listen to the radio. These kinds of distractions may hold your attention and keep you awake.
  • Make your bedroom as comfortable as possible. Create a quiet, dark atmosphere. Use clean, fresh, sheets and pillows, and keep the room temperature comfortable.
  • Don’t allow yourself to think of the mistakes of the day as you toss and turn. The idea is to associate your bed with sleep.
  • Try counting those sheep! Counting slowly is a soothing, hypnotic activity.  By picturing repetitive, monotonous images, you may bore yourself to sleep.
If, after three weeks, you still have trouble sleeping despite your efforts, see a doctor to rule out any medical or psychiatric problems that may be at fault.


Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

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