5 Ways to Beat Insomnia
"The worst thing in the world is to try to sleep and not to." -- F. Scott Fitzgerald
Being an insomniac is never a good thing, unless, of course, you are referring to the Green Day album or Dave Attell’s popular television series on Comedy Central. The word insomnia is derived from Latin and literally means “no sleep.” Anytime you are unable to get the amount of sleep you need in order to wake up feeling rested, you may suffer from insomnia. According to recent studies, insomnia is most common among women and older people.
According to the National Center for Sleep Disorders, approximately 30 to 40 percent of adults in this country claim to experience at least some symptoms of insomnia within a given year. These symptoms can include difficulty falling asleep, waking frequently during the night, difficulty returning to sleep, waking up too early in the morning, experiencing sleep that seems restless and not refreshing, daytime sleepiness, having trouble concentrating and irritability. When an insomnia problem persists for more than a month, it is considered chronic.
It should be noted that insomnia is often triggered by extreme stress. If you have experienced the death of a loved one, been through a divorce or lost your job recently, it is not uncommon to experience bouts with sleeplessness. However, if the situation does not improve after a few weeks, you may need to seek professional help.
The anticipation of positive life changes like marriage, vacation and holidays can also disrupt your regular sleep patterns. Insomnia can even be provoked by frequent travel, jet lag or working the night shift. If you start to have trouble sleeping, then it is very important to determine if an underlying disease or condition may be causing the problem. Sometimes insomnia is only the outward sign of a more serious sleep disorder or medical illness. It can also be a symptom of depression and anxiety.
If you’ve been having trouble sleeping, here are five important tips from the National Sleep Foundation that can help you restore a restful night’s sleep:
Follow a Regular Sleep Schedule
Ben Franklin always said, “Early to bed and early to rise keeps a man healthy, wealthy and wise.” Well, it turns out that Old Ben may have known what he was talking about. Because a person’s sleep-wake cycle is regulated by the "circadian clock" in the brain, having a regular time to go to bed and a regular time to wake up can be extremely helpful. Unfortunately, this means you should try to adhere to the same schedule on the weekends and avoid the temptation to sleep in.
Establish a Regular Bedtime Routine
In order to make sure that they adhere to the fundamentals of the swing, professional golfers follow a pre-shot routine before every stroke. You can do the same thing when it is time to go to sleep. Scheduling a relaxing activity away from bright lights just before it is time to go to bed may be the perfect way to keep your mind from racing. Instead of paying bills or arguing about problems late at night, why not take a hot bath or practice meditation?
Create a Comfortable Sleep Environment
First of all, take the computer and television out of your bedroom. Remove bright lights and stop reading in bed. Instead, use the bed only for sleep and sex, in order to create the right kind of associations in your mind. And speaking of your bed, make sure you have a comfortable mattress and plenty of pillows. Most quality mattresses only last for about nine to 10 years before they need to be replaced. Check the bedroom for heat, noise and any other distractions that may interrupt your sleep. You may want to install a ceiling fan, wear ear plugs or listen to white noise.
Adopt an Exercise Regimen
Though it is best to finish your workouts at least a few hours before you go to sleep, research shows that regular exercise contributes to sounder sleep. Just another great reason to make time for exercise! You should also finish eating at least three hours before bedtime and avoid drinking caffeinated beverages after 4 p.m. Oh, and you may think that drinking alcoholic beverages late at night will help you sleep, but they really won’t. Alcohol disrupts the body and doesn’t promote natural sleep.
Keep a Sleep Journal
The British poet Samuel Taylor Coleridge claimed that the poem "Kubla Khan" came to him in a dream. Though you may not win any literary awards for the contents of your bedside diary, it is important to keep a record of your sleep-related activities. Do you tend to wake up at the same time every night? Write it down. Are you waking up every hour on the hour? Write that down, too.
If your sleep problems persist, it is important to consult a personal physician. There are numerous medications that can help you if necessary. Bring your sleep journal to the doctor’s office with you in order to discuss it.
