If you are one of the millions of people that are suffering from insomnia, then you should know that there are some things you can do to make it less of a problem. While many turn to prescription medications, they don't always work and they can have a big impact on your health and your pocketbook. Not to worry, there are other ways to combat sleeplessness and we will look at some of the best ones that you can start implementing today.
There are many causes of insomnia, with hormonal imbalance and stress being two of the biggest culprits. While the items below will help in a lot of cases, your case may be more severe. If so, then see your doctor, but, before you go that route, try these things first:
1. LIGHTEN UP
Okay, I'll be the first to admit that this is easier said than done, but it is the first step to beating insomnia. We all have things to worry about, but, it’s important to find a way to let those things go before bedtime. A simple exercise is to write down anything that may be a part of your current feeling of overwhelm. Then silently release them to the universe to solve, while you sleep. For some that may seem silly, but when you actively let go of the problem it actually allows for the resolution to come in. At the same time, it's vital that you don't worry about how much sleep you will or won't get, so don’t check that clock. Focusing on your insomnia is about the surest way to have insomnia. The key is to do things to help you unwind, to help you shift from the cares of the day to preparing to sleep. So allow yourself to focus on the positive aspects of your situation before falling asleep. There are always two perspectives and by focusing on the positive aspect, no matter how small, will release internal tensions that keep you awake.
2. GET HEALTHY
Exercising too close to bedtime will only serve to make it harder to fall asleep. However if you exercise several hours earlier, your body will be more ready to sleep. It’s important to fit in some form of exercise to release built up stress in our cellular memory and to flush out built up toxins. Walking alone is one of the great ways I get my clients to start solving problems. Walking alone in silence is equivalent to meditation in that it allows our conscious mind to relax and bring forth positive resolutions to the problems and issues. Eating well is also important to your overall health, cutting out alcohol before bed, or high sugar desserts will help alleviate the spike in blood sugars that tend to wake us up in the middle of the night. A warm glass of sweeten milk with honey, turmeric and cinnamon will curb a craving and help you sleep. As early as our thirties, both men and women begin to see the effects of hormone imbalance; Insomnia is one of the first signs. Simple blood work can be done to check your levels and I highly recommend doing this once a year. For older women I who may e suffering with insomnia and burnout I highly recommend the book, “Female Brain Gone Insane” by Mia Lundin. You can find it in the book section of my store; I have shared it with all my women friends. Remember the healthier you are, the better you will sleep, and sleeping well is part of being healthy.
3. LEARN HOW TO RELAX
There are many different techniques designed to help people relax and sleep better. You can purchase audio programs that use a form of guided meditation to help you drift off into a deep and restorative sleep (check out the Music & Meditation section in my store for CDs and downloads I recommend). You can also try the following technique on your own: Take three deep breaths and let them out releasing all the days’ tension as you exhale. As you lie in bed start, what I call in my practice, the “What if…” game. Say to yourself “what if everything I am concerned about was solved tomorrow.” “What if all my financial worries are gone and I can live in financial freedom.” “What if I find the love of my life tomorrow in the most unexpected place?” “what if….” fill in the blanks to fit your needs and try to be specific to your circumstance. The point is to set your mind and in a forward thinking space where possibilities exist. Use your imagination and make anything possible. This is truly the first step to releasing the “chains that bind us”. Be brave, dream again. As you do this, you will be letting go of the tension you have built up over the course of your day and drifting off to sleep before you know it.