Learn to Overcome Insomnia and Sleeplessness

Get a Good Night’s Sleep Without Counting Sheep

Jun 4, 2009

The National Sleep Foundation reports that 48% of Americans experience infrequent insomnia. Another 22% have trouble falling or staying asleep nearly every night.

The National Sleep Foundation also reports that women, citizens older than 65 years old and divorced, separated or widowed people struggle to fall or remain asleep more than any other demographic. Hormonal, dietary and lifestyle changes can trigger sleeplessness.

The American Academy of Pediatrics reports that children also have trouble getting a good night’s sleep. Prolonged insomnia can cause irritability, moodiness, extreme fatigue, missed days from school, automobile accidents and lack of focus.

Insomnia Triggers, Causes and Symptoms

Chemical changes in the body including significant weight gain, caffeine or narcotics can trigger a cause of sleeplessness or insomnia. The desire for immediate relief from insomnia can increase anxiety, a major cause of the symptom. Although it might take patience, there are simple steps that you can take now to begin to alleviate the discomforts of the symptom.

Anxious thoughts over a promotion, reactions to medicine or surgery, the loss of a job or a shift from sleeping with someone to sleeping alone are causes that can trigger the symptom of insomnia. Eating a heavy meal before retiring to bed, exercising close to bedtime and worry are other common causes that can trigger insomnia. Another cause which many might not suspect is depression.

Isolating the Cause of Insomnia or Sleeplessness

Depression is best diagnosed by a professional. People who suspect that they might be experiencing depression should consult their primary physician who can recommend a specialist. Some basic causes of insomnia can become known by reviewing the events of the day.

To isolate the cause of sleeplessness, consider keeping a daily journal. Pay attention to how much soda, tea and coffee is consumed prior to retiring to bed. A journal can also help to reveal times when sleep, even if it is interrupted with bouts of sleeplessness, is better than at other times.

Leave Work at the Job and Sleep Well at Night

Spend five to ten minutes each evening writing about events or conversations that caused anxiety, fear or concern. Write out reactions to the event or conversation, including hoped for resolutions. Write until emotions connected to the event begin to lower, ease and diminish.

Finish projects well in advance of retiring for the night. For projects that are not finished before the end of the day, jot down an expected completion date then let the work go. Simply don’t think about it anymore. The project will be there in the morning. After all, work is an activity that seems to find its way into the morrow without the help of stress or anxiety. It just shows up seemingly all on its own.

Stress Relieving Habits that Can Help Stop Insomnia

Get outside for 20-30 minutes each day. A walk around the neighborhood or at the local track and field early in the morning or in the evening may help one to fall and stay asleep at night.

Set a regular time to go to bed each night. Avoid napping in the middle of the day. People who work at home, might benefit from getting out of bed an hour earlier. Remember that the sooner a person’s mental and physical clocks are trained to prepare for sleep at a certain time the earlier relief from sleeplessness or insomnia may be realized.

Enjoy a relaxing shower or scented bubble bath an hour before retiring to bed. Allow the mind to associate nighttime with calm and sleep. People can also sit still or meditate for ten minutes before reclining. For those who do choose to meditate, allow the mind to be calm. Avoid trying to figure a situation or challenge out. Let thoughts drift without attaching reasons or emotions to them.

More Help for People Dealing with Insomnia

For people who continue to struggle to fall and remain asleep after practicing the above steps, try reading a good, light book. Watch a favorite comedy on DVD before heading to bed. Continue to write caffeine consumed and about daily lifestyle changes and concerns. Get outside and exercise. Be gentle and practice self-love throughout this process. If insomnia remains, contact a physician. Discuss lifestyle and dietary changes with the doctor.

It might not seem like it now, but the same way that nighttime came to be associated with sleeplessness, it can change and be associated with a good night’s of sleep and rest.

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The copyright of the article Learn to Overcome Insomnia and Sleeplessness in Mind/Body Fitness is owned by Rhonda Campbell. Permission to republish Learn to Overcome Insomnia and Sleeplessness in print or online must be granted by the author in writing.