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| :: How to Actually Get Some Sleep :: |
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Our biological clocks dictate that, for the most part, we all need 8 hours of sleep a night in order to stay at our most alert and productive. We all know a few lucky souls who require only 4 or 5 hours a night, but these people are rarities. For the majority of the population, 8 hours are necessary, and that's why insomnia can be such a curse.
What is insomnia? Simply, it's not being able to sleep. When you go to bed, instead of falling asleep, you lay there staring at the ceiling, your head spinning. Insomnia can also take the form of waking up early and not being able to go back to sleep. You may get to bed easily at 10 p.m. but then wake up at 2 a.m. Either forms of insomnia can be destructive to your daily habits.
The knock-on effects of insomnia in the short term are (not surprisingly) linked with tiredness - irritability, impaired performance and sometimes poor co-ordination.
There are some general things that tend to make people more predisposed to bouts of insomnia. Getting older for example - a lot of people over 60 tend to start getting insomnia, perhaps as a result of retirement and the change in circumstances that brings, but also the sleeping patterns of older people tend to change. This could be going to bed earlier and getting up earlier, as anyone who has an elderly relative living with them will know! Those who are generally more anxious, or who have suffered depression throughout their lives, tend to be prone to insomnia, as are those who are currently experiencing medical problems.
Insomnia also has many external factors, among them: noise, high temperatures, unfamiliar environs, medications, jet lag, and so on. If you think one of these
causes is to blame for your inability to sleep, take heart. These are only temporary causes, and you should soon be able to get some rest if you eradicate the trigger.
Remember that what you do during the day can trigger inability to sleep at night. Drinking caffeinated drinks in the afternoon or evening certainly prevents a good night's rest. So does taking long naps during the day. Alcohol and cigarettes right before heading to bed are a no-no. And above all, try not to worry about how much sleep you are missing--this will only make it harder for
you to fall asleep.
Finally, there are certain steps you can take to increase your ability to go off to dreamland. Relaxing exercises can help--meditation is particularly effective. Try taking a warm bath, and perhaps filling your bathroom with soothing aromatic candles. Lavender oil is quite calming. Yoga and deep breathing help to quiet the mind. Warm milk may also help. If all else fails and you do wind up laying
in bed unable to sleep, simply get up. Do something-- watch TV, read a book, etc. You'll be much likelier to get tired doing these things than by staying in bed.
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Source/Author Info:
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Author Julian Ankesten provides many simple tips for getting a good night's sleep at F Insomnia. Wake refreshed. End those sleepless nights by visiting http://www.finsomnia.com |
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