There are a number of reasons why people have trouble sleeping. These can be potentially serious medical problems such as depression and sleep apnea which need specific treatment. Other times a few days (nights?) of a sleep medication are prescribed but often some simple suggestions are enough to make a big difference to most people with insomnia.
A common problem is getting overtired. This usually may mean staying up past a time when you naturally feel sleepy, maybe to see a favourite TV show, or because or working or studying late and then being unable to sleep. The “treatment” is to be aware that this is what you are doing and take yourself to bed when you feel tired.
Our bodies are designed to sleep during the night, but bright lights such as that from the TV or computer monitor can make the body think that it is still awake time so consider a relaxing candle-lit bath before bed. TV’s should be banned from the bedroom for good sleep as should over-bright reading lights for this reason.
Some people have so much going on in their heads that they cannot relax enough to get to sleep. If something comes into your mind that you are worried that you might forget then simply put a piece of paper and pen beside your bed and write down the information- you can now sleep soundly knowing that you have captured that thought and don’t have to worry about it (or them).
Another more common and difficult problem is that a long term concern such as a relationship, health, work or money worries. These are things that need to be thought through but your days are so busy that the concerns start to get processed in the middle of the night or as you try to go to sleep. The trick there and this may seem weird but appears to work, is to give yourself a appointment with yourself to think about the problem at a particular time and day in the near future. For example if you have a concern about what to do about a problem a child is having at school, you might decide to think about it on say the next saturday at 10 am. Having made this precise appointment as soon as you are aware that you mulling over this problem once again you can think to yourself ”I don’t have to worry about this now as I have booked a time for me to think about this on Saturday at 10 oclock.” The brain seems to accept this and will switch off thinking about the problem if you let it. When the time comes to look at the problem you might well find that the seeming insolvable problem now has a number of possible solutions for you to review without having to really do any frontbrain – ie conscious work – your backbrain or unconscious has done it all for you plus you have the advantage of a clear head as you have managed to get several good night sleeps! However kooky this sounds it does appear to work so don’t let yourself be put off trying it!
Waking in the middle of the night is classically a sign of depression, so if you are feeling low, tearful, have no energy or interest this could be an indication for a chat with your doctor.
At times so called early morning wakening can also be a sign that you have been drinking too much during the evening before. Whilst you might fall off to sleep easily as the sedation effects alcohol wears off your system becomes hyperalert and you wake up and are unable to fall back to sleep. This might be a reason to look to reduce your drinking or stop for a while.
Other causes include side effects from some over the counter medications; taking caffeine without realizing it- as it is present in many drinks, chocolate and some headache pills and lack of exercise can promote restlessness and insomnia.
In general treatment of any underlying medical problems and the elimination of unhelpful habits sometimes with judicious short courses of sleeping medications help the vast majority of people with insomnia.
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This information is so true. It is an excellent article.
Thanks for your encouragement.