Mine is jet lag. It’s only 1 P.M. in Southeast Asia-why should I sleep?
Because it is “Sleep is essential for a person’s health and well-being (apa).”
There are several things that cause insomnia, and I wish I had a solution for all of them. I don’t. However, I do have a couple healthy tips for Healthy Sleep Hygiene-which can help you catch those ZZZ’s sooner than later.
There are a few basic ground rules: Take the TV OUT of the BEDROOM. ONLY use the bed for sleep and sex. If you are awake in bed for more than 20 minutes GET OUT and trouble shoot. EXERCISE at least 20 minutes 5x/week.
Sleeping is an activity for which you need to prepare. Your body will have more restful sleep if you try to keep to a similar schedule-turning in and waking up around the same times every day. Also, you’re body has an easier time slowing down for sleep if you help it along by avoiding stimulation just before bed.
Try to avoid the following within 2-3 hours of sleep: exercise, heavy eating, caffeine, tobacco, alcohol, t.v., computer, and bright lights.
This bedtime preparation, or sleep hygiene should include other important rituals. It will be different for everyone-I have to sleep in PJ’s with that minty “just-brushed” flavor in my mouth. You may need to turn off all of the house lights (save that energy!) and read a chapter in your current book. Whatever the nightly “needs,” acknowledge that they need to be done, and do them. If you don’t have any I recommend the PJ’s and teeth-brushing!
Even avoiding the stimulation and including a system, you may have occasional troubles.
-Read a light book out of bed in semi-dim light.
-Write down all of your thoughts on paper, or in a journal, and leave them until morning.
-Starting at your toes, contract and relax each section of muscles until you’ve completed the whole body (I usually make it about to my stomach).
-Prepare a mug of warm milk or chamomile tea. Sip slowly and imagine the heat enveloping you.
-Eat a small serving of whole-grains (like my mother-in-law’s homemade honey whole-wheat).
Let me know what works for you. What do you do when you can’t sleep?