Restless nights, insomnia and disturbed sleep claim over
60 million victims every night in the US. So if you experience difficulty
sleeping you are in good company. Yet, often sleep problems are the result of a
deeper problem, a problem that you may be able to begin to overcome by using
some of these five 'quick change' techniques. They will not remove the root
cause of your insomnia but they could well reduce its effects, which will help
you to get some well-deserved rest.
1. Avoid caffeinated drinks in the evening
To avoid sleep insomnia it is good to clear all of the
caffeine out of your body prior to resting. In practice it is right to avoid
all caffeine from early evening onwards. And because some teas and chocolate
contain caffeine you must be careful of any secret sources of caffeine.
2. Make sleep a habit
Create a specific and systematic bedtime routine. Start
the relaxation process some time before you want to sleep. Do the things that
feel right for you, for example you could get yourself a warm drink, and relax
with a good book. Do things that don't need lots of movement and ideally avoid
spending time on the computer or being glued to the television as both could be
very stimulating.
3. Avoid alcohol
It is a misconception that a late night drink can help
you relax; alcohol is proven to inhibit or in some cases interrupt deep,
relaxing sleep. Although the odd glass of wine will not make a great
difference, it is best to avoid all alcohol whist you attempt a routine to
induce consistent sleep patterns.
4. Make bedtime regular
Most sleep professionals concur that having a planned and
regular time to go to rest is an aid to sleeping well. Initially, if you have a
problem sleeping your normal instinct is to go to bed early, in fact the most
efficient way to get a peaceful night's sleep is to go to bed later. You may
sleep for less you will have deeper, more restful sleep. Then once your rest
patterns have stabilized and your body readjusted you could then begin to go to
bed earlier and sleep for longer.
5. Relax to calming music
To aid your journey to rest think of listening to calming
music, natural sounds, self-hypnosis or suggestion audio for a deeper more
soothing sleep. These treatments are actually developed to help you relax and
calm down. A few are based on successful therapy practices and designed to
solve the root cause of your insomnia.
