This whole week I have been going to bed but not going to sleep. It is extremely frustrating when you can’t get a few winks of sleep so I finally had it last night!There I was waking up from hours of ‘laying down’ and heading straight to my PC. “When in doubt, Google it” so I figured “When you can’t sleep ,Google it” and that is exactly what I did. So here is a little about Insomnia from a couple of sites that I will mention later so you too can research this sickness a bit. Well I thought I might as well share what I have learned because I am not alone, these are some practical ways to ensuring you get more sleep but if they don’t work for you it is important that you see a doctor, I for one will be going to an expert if my effort at getting 10 decent winks fails. Hope this helps you.
Insomnia is defined as the inability to get the amount of you sleep you need to feel rested and is not a sleep disorder but usually a symptom of another problem like stress, depression or illness.
A. Transient Insomnia: when symptoms last less than a week. Most causes of this type of insomnia are jet lag, shift work, excessive noise and stressful life situations such as exams.
B. Short Term Insomnia: when symptoms last one to three weeks. Most common causes of this type are acute illness, medications that contain caffeine, injury, surgery and major loss.
C. Chronic Insomnia: when symptoms last longer than three weeks. Cases are linked to psychological causes such as anxiety, depression, and bipolar disorder, but it can also occur with certain illness such as chronic pain syndromes, chronic fatigue syndrome and obstructive sleep apnoea.
The site suggests that certain changes of lifestyle should be implemented, this might help in seeing you get more rest. Here they are:
Keep a regular sleep pattern. Go to bed at the same night and wake up at the same time. (even if you didn’t manage to sleep at all).
No naps! This makes it harder for you to sleep at night but if you must make sure it is no longer than 30 minutes and before 3pm.
Steer clear of over-stimulation before bedtime. This includes strenuous exercises, watching TV, working on the PC and Video games. It is advised that you avoid electronic stimulation at least an hour before you plan to go to bed.
Keep your bedroom well ventilated, dark and quiet: It is a well known fact that noise, temperature and light can interfere with sleep. Ensure that your room is as dark as possible and well ventilated (even in winter). If there is a lot of outside noise, invest in a pair of earplugs.
Avoid too much caffeine and alcohol. The stimulant effect in caffeine can make it difficult to sleep so try not to drink them late in the day if you know you are having trouble sleeping. Drinking alcohol at night should be avoided, it interferes with the quality of sleep.
Get out of bed when you can’t sleep! Don’t try and force yourself to sleep. Get up and read a book, or have some herbal tea, listen to soothing music, have a warm bath, it helps relax you.
Take the pressure off of sleeping, if you are having trouble sleeping the thought of bedtime alone can stress you out which actually negatively affects you. You should get up and do something if you can’t sleep this eases your mind and makes you feel more in control of time plus it beats starring at a clock all night.
It is important that you plan a good sleeping environment. From what I have read it is best if you remove electronics from the bedroom area, make the room dark and ensure you are comfortable in your bed. Apparently we spend one third of our lives in bed so it is best that we ensure we can get some sleep. Okay clutter in your room can also stress you out and make it hard for you to go to bed, I suggest cleaning that up and making the room strictly a place to sleep. The sites suggest removing the TV from the bedroom. You have to try and be as relaxed as possible. Also if the insomnia persists it is
I for one am going to try out what I have just learned and maybe I can get some shut-eye tonight. Dreamland here I come, ZzzzzzZZZZzzZZZZzzzZZ all the way!!
Good luck, happy sleeping!!