Life today is fast. From the freeway to fast food, it seems like we’re all moving faster and faster. The speed of modern life causes almost every one of us to have more on our plate than can be accomplished in a 24-hour day. Instead of slowing down and taking time for ourselves, we try to offset the lack of available time with less relaxation, less sleep and very little exercise. Most people rationalize this behavior by telling themselves that the more they get accomplished the less worry and stress they’ll have. By checking off things on their ‘to do’ list they can feel more ‘successful’ and not have to feel guilty over tasks uncompleted. Of course they feel worn out, they are always fighting a cold, have a constant headache and are always grumpy, but they are getting things done.
I’m wondering if you can relate to this scenario. If you are like most people, you probably can. The problem with living like this is that it is one of the biggest reasons for stress insomnia, which can cycle out of control. Let’s examine the common reasons for insomnia as well as some insomnia treatment ideas.
Your busy lifestyle might be giving you a busy mind syndrome. The ‘busy mind’ syndrome is characterized by worry and anxiety over situations or problems that your mind keeps revisiting, over and over. For example, you might be watching TV, but your mind keeps drifting back to work, financial problems, an issue with your relationship or just thinking about what you need to do tomorrow. Later, when you finally lie down and try to go to sleep, you find it impossible because your mind’s still spinning out of control. You may eventually dose off into a restless sleep, but wake up a few hours later, not even realizing what woke you. You may toss and turn for an hour or so before you can again fall asleep again. Then, when the alarm goes off, you wake up groggy, tired and fatigued.
Some people have trouble sleeping because they eat too much food late at night. If you are one of the people that have problems sleeping, you should eat a light meal in the evening.
Irregular sleeping patterns can also be a reason for having difficulty sleeping. If you have trouble sleeping, try to establish a regular ‘bedtime’, like many parents impose on their kids. This retrains your body to ‘expect’ sleep at a particular hour.
Studies have found that a lack of exercise is one of the biggest reasons for stress insomnia. As long as it’s not too close to your bedtime, take a brisk walk after dinner. This can relax you by expending nervous energy and make your body amenable to the idea of sleep.
You may have trouble sleeping if you have to work during the night. That’s because sunlight sends signals to your circadian clock, which tell you it’s time to be awake. Some people have found that using a sleep mask and window treatments that effectively block natural light can be a great help with insomnia.
Want a great natural chronic insomnia treatment? Drink a nice cup of hot chocolate before bedtime. By the way, this traditional comfort beverage has its basis in science. It’s well known that calcium helps relax muscles and nerves. As you muscles and nerves relax it signals your body that it’s time to relax and fall asleep.
Vitamin D helps regulate your circadian rhythms. If your typical day doesn’t involve much exposure to sunlight, you could be suffering from a deficiency of vitamin D. This is a big contributor to having difficulty sleeping. Ask your doctor to test your vitamin D levels. You may find that you need a supplement. Vitamin D3 is the form which your body interprets as natural sunlight.
You may not know it but biofeedback therapy has been found to be an effective chronic insomnia treatment. So has hypnotherapy.
Biofeedback techniques employ strategies that teach your body to respond to certain stimuli in a particular way. For example, if you play a tape of ocean sounds, the sounds tend to induce a state of relaxation. When used repetitively, your body begins to respond automatically to the sounds you hear.
Hypnotherapy uses relaxation techniques to calm your body and mind. Through this process you learn to control your mind in a way that allows you to relax and sleep. Many people have found that working with a qualified hypnotherapist is useful when they first begin using hypnosis for sleep. Then they can move on to self hypnosis.
Like I mentioned above, regular exercise helps you get to sleep. But for right now, try this trick. If you wake up at 2 am, tossing and turning don’t just lie there. That isn’t going to help at all and will only serve to increase your frustration. Instead of tossing and turning, get up and clean the tub. Go out to the garage and straighten it up. Clean the kitchen counters or tackle the oven. Put some elbow grease into these boring tasks. You may find that they’ll make you tired and help you get back in bed and get some sleep!
You don’t have to continue to have difficulty sleeping. Try out these natural techniques to help with insomnia and see which ones work for you. They’ll help you get a good night’s sleep and start living again!
Wil Dieck is the founder of Total Mind Therapy and author of an e-Course “Overcoming Insomnia” that you can have at absolutely no charge. Drop by http://howtosleepinfo.com/ for your copy today.
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