I’m getting older, and I know insomnia is just one of the problems the senior generation has difficulty with. However, in today’s world, being unable to sleep is not limited to one age group; people of all ages are having sleep problems.
There are hundreds of medications to help aid sleep – both OTC and prescription drugs – but most all of them are habit forming, even though they claim otherwise. So what if you don’t want to take a drug to help you get to sleep?
If you search the Internet, there are millions of tips to help you fall asleep. (In fact, you could fall asleep just reading them!) I don’t know how well they all work, but there are some definite steps you can take to prepare your body for beddie-bye.
First, it’s important to understand insomnia and know what type you have. Usually, if you’ve just missed a few nights sleep due to something happening in your life, that’s not generally an issue. Once the problem is solved, the insomnia normally clears up on its own. However, if you lie awake night after night, tossing and turning, you might have a more serious problem - chronic insomnia.
Chronic insomnia is usually due to another disorder, and it can lead to many more health issues.
There are three types of insomnia:
Initial insomnia: You turn out the lights and lie awake 30 minutes or longer, trying to “turn off your brain” by counting sheep, or thinking of peaceful scenes - to no avail.
Middle insomnia: After going to sleep, you have difficulty remaining asleep, and you remain awake more than 30 minutes before the regular waking time.
Late, or terminal, insomnia: Waking prematurely in the morning after having only a portion of your sleep fulfilled.
To figure out what type of insomnia you have, you must first determine what type of sleeper you are. Some of us are “short sleepers” needing only five or six hours of sleep a night (such as myself), but some people need at least eight to 10 hours of sleep in order to function properly.
After looking at that, you need to evaluate your “sleep efficiency”: the number of sleep hours compared to how many hours of sleep you actually get. Your sleep hours should be 85 percent of your time in bed; so, if you were in bed for eight hours, and awake for two, then you received only 75 percent of the total time sleeping – which is poor.
If you have decided what type of insomnia you might have, here are some tips that might give you some relief. Remember, these are suggestions only for non-medical issues. They are not meant to give medical advice.
See a doctor: Insomnia can be a medical problem, and need treatment.
Take a warm bath: It’s a great way to relax your body, although too long in a tub of hot water can drain you, so don’t overdo the soak. Use bath salts or a cup each of Epsom salt and baking soda. They relax your muscles and remove toxins from your body.
Drink herbal tea or warm milk: A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on nerves to help them relax. If you don’t want or like milk, try a cup of herbal tea such as chamomile, catnip, anise, or fennel. All contain natural ingredients, which aid sleep.
Sleep with your head facing north: This supposedly aligns your body with the magnetic field of the planet, bringing your energy into harmony with those of the Earth.
Earplugs: If there’s a noise outside of your room that keeps you awake, or awakens you, then grab those earplugs.
Hot water bottle: Place a hot water bottle on your stomach, close your eyes, and breath deeply, so the bottle rises and falls. This is supposed to relieve tension.
Yawn: Force yourself to yawn, signaling your body it’s time to go to sleep.
Listen to relaxing music or sounds of nature.
Acupuncture, acupressure (shiatsu), or hypnotism: Random clinical studies have shown these might work for some people.
Find and cut out hidden stimulants: Some herbal tonics contain botanical stimulants, and over-the-counter and prescription medicines can contain caffeine. Read the labels. Also, no caffeinated drinks after noon.
Keep your room at a comfortable temperature: Usually around 70 degrees for most people.
Don’t go to bed: Last but not least, if you aren’t sleepy, don’t go to bed. Read a novel, or the Bible.
Some information from www.healthy.net; www.thevoicemagazine.com; www.thehealthyhavenblog.com; www.healthpsych.com.