Tips for Insomnia Sufferers

Sleeplessness is a terrible thing to struggle with.  Many people have this problem for years, others for only a few short weeks at a time.  Still others sleep but waken unrested and drag through the days, hoping for more sleep.  

These tips are written to help both types of people.  Those who awaken feeling not as well rested as they’d like may also need to address diet matters.  These diet tips will be found in another article.

1.    Lights - Even the slightest light can be a problem because it signals your brain to stop producing melatonin, the hormone which regulates your sleep cycle.  Turn off every glowing light in your room, computer lights, printer lights, phone lights, clocks.  If they have to remain on, put a cover over them.  Use a sleep mask. 

2.    An erratic meal schedule.  Not keeping a regular eating schedule can cause insomnia as well.  Try to stick with regular meal times and avoid snacks throughout the evening.  A small glass of milk (whole, organic) may be beneficial just before retiring.  However, other than that, generally avoid liquids after 7 to 8 pm in the evening.  Definitely avoid sodas or any sugary drinks in the evening.

3.    Ever feel like you got your second wind later in the evening?  While it may feel that way, your body could be signaling that it’s actually sleep deprived.  Don’t take on closet cleaning in the late evening hours.  Instead, go get that small glass of milk and an easy reading book.  It’s best not to pick a murder mystery to read just before falling asleep.

4.    Beware of what you put on your face and in your body before turning out the lights. Also be wary of candles or other scents in your bedroom.  Peppermint, eucalyptus, rosemary, among others, can keep you awake.  Instead, save those energizing scents for the morning but choose lavender scents and mild toothpaste for the evening.  A small cup of chamomile tea would also be calming if you prefer tea instead of milk.

5.    While a small glass of wine may make you feel relaxed and help you drift off easily, it can easily back fire and wake you up at in the wee hours of the morning.  Drink your last alcoholic beverage about four hours before your bedtime.

6.    How long should you sleep?  Many people do very well with eight hours, others with five or six.  Sleeping longer than your body needs may cause you to awaken too early or have trouble falling asleep the next night.

7.    Learn how much sleep you truly need by retiring on time every night for seven days in a row and waking up without an alarm clock.  If you find yourself consistently waking after 6 hours, or 8 hours, then that is your best sleep range. 

8.     Be as consistent as possible about your bedtime and wake up time, even on weekends. 

9.    Falling asleep may be difficult at times due to worries or stress of many types. Reading is an excellent way to get your mind off problems and onto something else.  Very light reading is the key.  Read thirty minutes to an hour and usually the story line will have given your brain the diversion it needs to allow you to fall asleep.  Remember, solutions found at 3 AM don’t usually look as good in the full light of day and worrying will not improve them but quality sleep just might.