Insomnia
What is insomnia?
Insomnia can be many things. You may have a hard time falling asleep at night, or a hard time staying asleep in the morning. Also, you can be scared of going to sleep because of nightmares. Whatever the kind, insomnia can be a difficult thing to live with because it leaves you tired during the day and more vulnerable to triggers and sickness. On this page we will try to give you tricks that may help you to fall asleep or, at least, to relax enough to rest.
I think the main thing about insomnia is that it can become the source of many anxieties. Anyone who has suffered from it can relate to that "I'm-not-sleeping" anxiety. You look at the clock every 10 minutes, calculating just how many more hours you have to "sleep" before you have to be functionnal again. And the more you do that, the more you stress about it. Most people have a hard time falling asleep in times of stress or duress. It's like our bodies are too activated to be able to sink in that state of sleep we so want and need. And the more we stress about NOT sleeping, the more we become activated... and the less we do fall asleep.
Becoming aware of your sleep patterns
It may be important, first off, that you become aware of your sleep patterns. Try answering the questions here to assess what exactly are your sleeping habits. It will give you a better picture of your situation. Also, try to compare your answers with the answers your partner can give about your sleeping habits. It is not uncommon that sleep-anxiety can make the situation "seem" worse then it is and the goal of this exercise is to eliminate "superfluous" stress you may have about the whole "sleep" thing.
What time do you usually go to bed? Before 12? After 12?
From the time you lay down, whether you turn the light off or not, how long does it take you to fall asleep? Less than an hour? More than an hour?
While you are awake, trying to fall asleep, what do you do? Read? Listen to the radio? Watch TV? Go over the days events? Worry? Stare into space?
After you fall asleep, do you wake-up? For what reason? Bad dream? Must go to the bathroom? Persistent worry? Restless legs? No apparent reason?
From the time you woke-up again, how long does it take you to fall asleep? Less than an hour? More than an hour?
Do you wake-up again? How many times during the night do you wake-up? Once? More than once?
How many hours do you sleep? Four hours or less? Two hours or less?
What time in the morning do you wake-up (for the last time)? Before 4 AM, after 4 AM.
After you wake-up, for the last time, do you immediately get out of bed (hop out of bed)? Or do you lay in bed? If you lay in bed, how long? Less than an hour? More than an hour?
When you get out of bed, for the last time, are you refreshed? Or groggy?
Do you nap during the day? Once? More than once?
Is the daytime nap a scheduled nap? Or an unscheduled nap?
What you can do to facilitate sleep
Now that you know how you sleep, you may be more aware of what is the problem. Then again, you may not but it may have given you indications as to where in your sleep habits, you can change things that will help you have better nights. We will now list a few things that may help, we hope that, in them, one will help you.
Go to bed when you feel sleepy
Like we said before, the simple stress of not falling asleep can become a major reason why you may not be falling asleep. Most humans have sleep cycles that last 90 minutes so, from about 10pm onwards, you will probably have the "falling asleep" time once every 90 minutes, lasting about 15 minutes. Wait for it, and if it comes, use it. It is the moment where your brain is ready to fall asleep.
Don't stay in bed if you don't fall asleep
If you don't fall asleep within 30 minutes, don't stay in bed and don't come back for another 30 minutes. Get up, go read a book in the livingroom for a little bit, till you feel the sleep come again. Staying in bed when you can't sleep increases the stress and makes the bed a "not-so-fun" place to be because it becomes associated with the stress of not sleeping.
Try to have a stable sleeping schedule over time
It may help that you go to bed and wake up in the morning at the same times every day, even on weekends. The brain has an internal clock, if it is used to fall asleep at 11, it will most likely make you fall asleep at 11 easily (over time that is). If it never knows when to fall asleep and when not to, it will be more difficult for it to fall asleep. So, at least till you have better sleep, try to have a stable sleep schedule.
Avoid Daytime naps
Ok, I know that this may be a tough one for many. I know that when you don't sleep good at night, any opportunity to sleep is welcome. Daytime naps can seem to be whats holding you up. But in fact, for the same "biological brain clock" issues we talked about before, daytime naps can confuse your internal clock and encourage insomnia. When you have stable sleep patterns, daytime naps wont have a lot of effect, but when you have a hard time with sleeping at night, it is better to avoid them.
Make yourself a "night ritual"
As funny as it sounds, routine is very important for us. Our psychological and physical reactions are largely governed by habit. As much as it will help to have a stable sleeping schedule, it may help to also have a stable night ritual. Trty to have the same activities during the hour before going to bed. Be it reading your book while sipping herbal tea or cuddling with your partner or taking your bath, try to keep it simple and constant. During that "pre-sleep" routine, try to avoid things that would make you worry such as watching the news, doing work related things or working on survivor issues.
I wish you a peaceful night
And beautiful dreams
About sleeping problems -Tips and Tricks
clipsahoy.com
Eight Paws Clipart
Beverly's Graphics
allfreebackgrounds.com