Can Sleeping Insomnia be Overcome?

Insomnia seems to be on the rise, just another symptom of modern life and surely one we could really do without. Millions of us have trouble sleeping for a variety of personal issues and reasons. This seems to get worse as we get older. The key to a solution lies in first determining the cause of your sleeping insomnia. Once you know why you are having trouble getting to sleep or having trouble sleeping at night or during the day for shift workers, you'll discover the right remedy.

If you wake up in the wee hours, this can be very frustrating.  It's 3am and you've got to be up at 6am and your in a stressful catch-22 situation – you might toss and turn for an hour and then start feeling anxious saying to yourself: “If I go back to sleep now, I'll just hit the snooze button and then I'll be late for work.” This just becomes a vicious circle and it happens quite often to most of us busy beavers. Having trouble sleeping starts to become habitual and troublesome.

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Try this, keep a small notebook by your bed side and start recording a log of your patterns of waking and sleeping, it could prove to be revealing.  Each night, write down the date and time you actually got into bed.  If you have trouble getting to sleep, note the time at which you become frustrated in your efforts to fall asleep. If you manage to fall asleep, but wake just a few hours later, note the time, and, if possible, what caused you to wake up.  For example, does a certain neighborhood dog start barking when a neighbor drives by at 2 in the morning, returning from a late work shift or taking off at 4am in the morning to go to work? 

Do you consistently awaken most nights, worrying about finances or other problems? After a couple of weeks of noting your sleeping insomnia patterns, you may reveal a pattern that coincides with specific events or thoughts.

People who tend to be worriers, or prone to anxiety, often have trouble getting to sleep and staying asleep. Too much light in the room can also cause you to have trouble sleeping. Some people are quite sensitive to light including moon light.  If someone turns on a light in the bathroom near your bedroom, this can disrupt your circadian rhythms. Sensitive people might instantly awaken to the stimulus of light and not be able to fall asleep again for some time.

A simple lack of exercise can cause you to have trouble sleeping normally. If this sounds like you, put a regular program of exercise in place, preferably towards bed time. Taking a brisk walk in the fresh air of the evening can burn off some excess energy and go a long way towards developing normal sleep patterns.

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How many hours do you normally sleep?  While doctors say that everyone should get at least eight hours of sleep, individual needs can vary. While one person requires nine hours of sleep to feel rested, another may wake refreshed after just six hours.  Let's say you go to bed at ten each night and wake at about 4am, unable to go back to sleep. Maybe you really don't have trouble sleeping, but need less sleep than most people. Try therefore going to bed at midnight, shifting your regular bed time forward by 2 hours in this example may be all that's necessary to help you stay asleep until 6am.

So you can see that determining why you have trouble sleeping is an important first step in curing your insomnia. Your log book may show a prevalent pattern, revealing the main cause.  Here are some other practical suggestions that may help you get a better night's sleep.  After taking a walk after dinner, run a warm bath and take your time enjoying it, perhaps reading a chapter or two from a favourite book.  Bring a cup of hot chocolate or herbal tea with you and start to relax so you can temporarily block out your worries.  After your bath, bring your book into bed.  Now lying on your back, hold the book above your face while reading, this position tends to tire your arms and your eyes and will have you falling sleepy in no time.

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Counting backwards from 200, by threes, is another trick for you to try. Your mind will tire of thinking of the next sequence and will say, “Enough! I'd rather be sleeping now!”

Many people who have trouble sleeping quickly decide to opt for a sleeping pill from their doctor.  This is really a last resort, because sleeping pills almost always have an addictive element, especially when used over a period of time. Try the tips we've given here first.  You may find a better and healthier solution than turning to medication.  Good luck and get some sleep!

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