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Insomnia - How to Tackle It!
Having Problems Sleeping?
It affects all of us at some point, and it can happen because of so many different things, drinking, irregular sleep hours, caffine, migranes and the list goes on.
When one deals with sleep disorders you need to figure out whats causing the insomia, and this can be caused by a range of factors, which include
What's causing your insomnia?
- stress?
- Depression?
- Anxiety or Nervousness?
- A traumatic experience?
- Medications?
- Health problems?
- Bedroom environment is it quiet and comfortable?
- Bedroom Habits, do you go to bed round the same time?
What to do when insomina wakes you up in the middle of the night.
What to do when insomnia wakes you up in the middle of the night
Many people with insomnia are able to fall asleep at bedtime, but then wake up in the middle of the night. They then struggle to get back to sleep, often lying awake for hours. If this describes you, the following tips may help.
Stay out of your head. Hard as it may be, try not to stress over your inability to fall back to sleep, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, “Ahhh.” Take another breath and repeat.
Make relaxation your goal, not sleep. If you find it hard to fall back to sleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though it's not a replacement for sleep, relaxation can still help rejuvenate your mind and body.
Do a quiet, non-stimulating activity. If you've been awake for more than 20 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it's time to wake up.
Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you'll be much more productive after a good night's rest.
When to see a doctor about insomnia
If you've tried a variety of self-help techniques without success, schedule an appointment with a sleep specialist, especially if insomnia is taking a heavy toll on your mood and health. Provide the doctor with as much supporting information as possible, including information from your sleep diary.
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