Several years ago, a stand-up comedian included a single statement about insomnia in his routine. He told his audience he had a simple solution. He said when he suffered from insomnia he just slept it off and felt much better the next day. Of course, insomnia is no laughing matter.
Chances are this comedian knew that from personal experience and was dealing with it using humor. But there are other, more effective ways to get over insomnia, some of which you may already have discovered if you’re one of the thousands of people who deal with this condition.
According to scientific studies of insomnia in adults, about one person in every three has some symptoms of insomnia, however brief those may be. A smaller number, about one person in five, has short-term insomnia which resolves itself or is eliminated with effective methods.
Ten Percent
Unfortunately, about 10 percent of the adult population (one person of every 10) suffers from chronic insomnia, a disorder characterized by serious sleep issues three times or more per week, with this difficulty lasting three months or more.
This is the type of insomnia that should be, must be, treated properly, even if it means having a sleep-disorder test at a special facility.
If you’ve tried special pillows and mattresses, soothing music, etc. and have had no success, don’t give up. This condition can be improved, even eliminated, with the right methods. You can learn more at Insomnia Tracks.
If you’re one of the 10 percent who truly suffers through chronic insomnia you should start your own education immediately. In addition, you should consult with your doctor to find out if there is a serious medical condition contributing to your inability to sleep as you should.
Clinical depression can be the root cause, as can diabetes, cardiovascular disease, high blood pressure, digestion issues etc. But you shouldn’t worry about this. Worry may be making your insomnia worse. What you need to do is take some effective steps to making things better.
Naturally
There are some definite changes you can make to get through, and get over, insomnia. The simplest may be to take a shower or bath and start relaxing before you go to bed.
You may want to try Epsom salts and lavender oil, two excellent additions for relaxation and aromatherapy. Use these in combination with playing soft music while in the bath or shower, which can help you relax even more. It’s like an adult version of a lullaby.
Don’t have electronics in your bedroom. Studies show electromagnetic fields from these items can interrupt your sleep cycle, and may cause serious physical problems with your heart or your immune system.
You should probably try eating lighter meals in the evening, at least three hours before bedtime. It would be better if you ate four or five hours before lying down. Instead of relaxing, your body will still be trying to digest food, which keeps you from being relaxed enough to fall asleep.
In addition, be sure your sleeping room is dark and quiet. If you have trouble lying still, you may want to try a short period of stretching exercises to loosen the muscles. It shouldn’t take much to get you to the point where you feel a difference when you actually go to bed.
Your room should not be too warm. In fact, it’s always best for your bedroom temperature to be no higher than 68 degrees Fahrenheit. If you like it even cooler, use an extra blanket for the cozy feeling you want.
Train Your Brain
Some people have found success with the sounds of the sea, whales, even just some unspecified white noise to keep their brain from “thinking” all the time.
You can also train your brain by stopping the thought process consciously. This may take some time to master but it can be very effective. Natural sleep aids such as melatonin, valerian root and hops can also deliver great results.
In line with the idea consciously stopping your thoughts, you may also avoid thinking about tomorrow and the things you have to do. Again, you can train your mind to stay away from these subjects, though you’ll have to do it on purpose at first.
Try a bit of self-hypnosis, telling yourself you’re going to sleep, you’re feeling sleepy. Some individuals have success with focusing on relaxing the body, starting with the feet and lower legs and moving up to the head.
Don’t despair. You can get over insomnia.
