Insomnia and Treatments

And so to sleep..........or not!!

We hope this section on insomnia and treatments will give you some insight and help, on how you can get a good nights sleep.

One of the most frustrating and annoying things about insomnia is the more you try to get to sleep the harder it becomes!

Insomnia is a very common problem and many people suffer from sleep problems at one time or other in their lives.

Do you lie awake at night feeling wired? or do you manage to get off to sleep only to wake up later and then can't get back to sleep no matter how tired you feel, or do wake up every few hours. It can be exhausting just getting through the night!

Insomnia can wreak havoc with your life, sapping your energy and making you moody miserable, irritable and grumpy!I know, everything looks larger than life when you haven't slept properly.problems look bigger and out of proportion because you don't have the energy and clarity to see them realistically and you may have a tendency to see things more negatively when you are deprived of your sleep. You're also more likely to make mistakes and misjudgements without enough sleep.

Temporary insomnia can be linked to a stressful or traumatic event in your life, maybe a relationship break up or a bereavement. Moving house, starting a new job or taking exams can all cause sleepless nights. Your Doctor can prescribe a short course of treatment to help get you through a difficult time.Although sleeping pills can help short term it is not a good idea to become reliant on them. They can be addictive and become less effective over time and cause drowsiness as an after effect the next day.

Chronic insomnia can affect your ability to function during daily activities and can sometimes contribute to health issues such as diabetes, high blood pressure, heart disease and more prone to catching infections and viruses.

Good quality sleep is vital for our happiness and well-being (both physical and mental) REM sleep (Rapid eye movement) or dream sleep has restorative powers which helps our powers of memory, learning and creativity.

We need to look at the causes of our sleep difficulties and identify and possibly change certain lifestyle habits which may be contributing to the problem. Learning about insomnia and treatments is the first step to overcoming it.

First lets look at possible reasons as to why you are having sleep problems. Did it begin after a stressful event? Has it become a pattern?

Some possible causes of Insomnia

Anxiety & worries

Depression

Bipolar Syndrome

Certain medical conditions

Some medications

Stress and emotional issues

Post traumatic stress syndrome

Sleep apnea

Restless leg syndrome

Too much responsibility

Pressure about work meeting deadlines etc

Too much caffeine

Physical aches and pains

Menopausal hot flashes and night sweats

Restless or snoring partner

Uncomfortable bed

Noise from outside

Tips for Insomnia and treatments

If you wake up in the night avoid looking at the clock, that will likely cause you more anxiety about not sleeping and prevent you from falling back to sleep easily.

Earplugs are a good idea if your partner is a snorer or there is noise from outside your room.

Make sure your bedroom is cool, not too cold and not too hot and your bed is comfortable.

Avoid drinking coffee for at least 6 hours before bed (Tea may also affect some people)

Ensure your bedroom is dark enough. You can get blackout lining for your curtains, or use an eye mask.

Try to go to bed get up at the same time every day and avoid napping during the day if at all possible.

Watching TV or looking at a computer screen can be too stimulating late in the evening.

Drinking alcohol can make you feel sleepy but it tends to prevent you from getting good quality sleep.

Reading is often a good way to relax before bed but make sure it's not a horror story or any other disturbing material.

Try listening to music that you find relaxing.

If you find you are not sleeping, don't try force your self to sleep, get up and have a hot milky drink and read for a bit then go back to bed when you feel sleepy.

Watch your internal thoughts while you lie in bed and reverse any negative self defeating thoughts you may have into pleasant positive life affirming ones.

Believe that you will be able to achieve good sleep patterns!

Insomnia and treatments relaxation techniques

Watching your breath. Be aware of every breath in and out, breath right from your belly not your chest.

Deep muscle relaxation. lie in bed and one by one first tense and hold and count to 10 then release. Do this with every muscle in your body, work up from your feet, calves, thighs, buttocks, stomach all the way up to your head giving special attention to tensing and relaxing your jaw and lips, as many people unknowingly hold on to tension in these areas. Then do gentle stretches like a cat.

Meditation and Yoga are extremely good techniques for relaxing the body and stilling the mind.

CBT Recent studies have shown that CBT (Cognitive behavioral therapy) can be a very useful and effective tool to help with insomnia addressing behavioral and psychological issues thus reducing anxiety a major cause of Insomnia.

Supplements for insomnia

One of the best and most effective supplements that has been found to help with insomnia is Melatonin a natural hormone which helps balance your sleep pattern.

Another is Valerian which is a herbal sedative. Take about an hour before bed.

Magnesium supplements help relax muscles and some people find them effective to take at bedtime.

Hops and passiflora (passion flower) are also known for their calming properties.

Try each of these out separately and see which works best for you. They are all available over the counter in chemists or natural health stores.

Always check with you Doctor when taking supplements of any kind.

If your insomnia does not respond to self help techniques or strategies it's important that you seek help from a professional to learn more about Insomnia and treatments and find the best course of action for you.

Important note

We hope the suggestions in this section Insomnia and treatments, made purely for your information are of help to you. However this should not replace the consultation of a Medical Doctor and we cannot accept any responsibility for how this information is used.

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