3 Ways To Beat Insomnia
If you suffer from insomnia, take comfort in knowing you are not alone. One recent report suggests that 1 in 4 people in the UK suffer some form of sleeplessness. The ratio is even higher amongst older people. In the United States, an estimated $2.5 billion is spent annually on prescribed anti-insomnia medicines. A further $200 million is spent on alternative remedies.
Common Symptoms
The top 5 symptoms of insomnia are;
1. Difficulty dropping off to sleep.
2. Waking up frequently throughout the night.
3. Difficulty returning to sleep once awake.
4. Waking up too early in the morning.
5. Un-refreshing sleep.
Everyone has unique sleep requirements but most people find they tend to sleep less as they get older, due in part to the body producing less melatonin, a natural hormone that helps control sleep. Patterns of sleep can also be affected by sudden changes in weight or as a result of emotional trauma and stress. Periods of anxiety or depression will often sow the seeds for long term insomnia. Since insomnia is usually a mental issue and so invariably will have a psychological solution. In other words, dealing with the cause of your stress, depression or anxiety will in turn solve your insomnia.
The amount of sleep needed varies from person to person. It's an individual thing. As we age, it's usual to sleep less. This is partly because of the decrease in the natural hormone, melatonin which regulates the body's circadian rhythms. It's the circadian rhythms which in turn regulate sleep patterns. It is not unusual for sleep patterns to be temporarily affected by sudden changes in weight or as a result of negative emotions such as anxiety, depression, stress, tension or even jet lag. Insomnia is rarely a physical problem typically it is caused by a psychological issue. So, if you solve the psychological issue and you'll find that the insomnia will disappear.
3 Methods For Dealing With Insomnia.
1. Diagnose and treat any underlying physical or mental issues that could be the root of your insomnia. Doing so has a good chance of gradually eliminating your sleep difficulties.
2. Change any bad habits or behaviors that are known to make sleep more difficult. Such behaviors include consuming large amounts of caffeine (especially close to bedtime), drinking alcohol (which is a stimulant) or smoking.
3. Be proactive and arm yourself from the arsenal of proven techniques known to combat insomnia. These include :
- Relaxation Therapy, including the use of anchors & sleep triggers
- Subliminal sleep suggestion audio tapes of CDs
- 'Re-framing' techniques to quash the negative mental states that can cause insomnia
Be Positive, Act Positive
Don't simply hope that your insomnia will fix itself, take the initiative and actively work on the problem. Adopting a positive mental attitude is the first step in combating the underlying causes of your insomnia. Good luck and sweet dreams!
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