Restless nights, insomnia and disturbed sleep claim over 60 million victims every night in the US. So if you experience difficulty sleeping you are 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 stabilised 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. When created by sleep professionals rather than marketing people out for a quick profit, these natural sleep therapies have been shown to be remarkably practical.
Decide to use any of these five techniques and they could give you a peaceful night's rest. The purpose of these quick fire techniques is to help you find some respite from the problem so that you could then begin to tackle the real cause or the specific underlying problem that is the real cause of your sleepless nights. To eliminate the problem once and for all you'll first need to resolve this true cause, and then the insomnia will become a thing of the past.
Should you use all of the suggestions and still find no change with your insomnia, perhaps you have to get some advice from a sleep specialist. Wherever possible you have to try to avoid sleep medication, as this may well give short term, temporary respite it only masks the symptom, the insomnia instead of the underlying cause. Unless you deal with the root cause of the sleep problems any kind of medication could actually prolong your insomnia.
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