So many of us complain about not being able to sleep better. People are starving for a sound sleep. Some of us lose it over our sales targets and the impending presentations at the office, and some over a fight with a friend. It’s surprising that all of it lead to the same sleeplessness.
We shall discuss some techniques today, which will help us sleep better. First and foremost and slightly out of sync but not quite, is that through the day try not to hurt anyone verbally or otherwise, don’t be unreasonable, don’t lose temper, and avoid over reacting.
When we hit the bed our thoughts wander and go back to the happenings of the day. To sleep with a calm mind – calm thoughts are the secret. And calm thoughts can only result from a calm and peaceful day. So let’s learn to minimize complications through the day.
Nothing helps From good music or PG Wood-house if our mind is not into it. So the first technique is to understand to control the mind and actions. If we are able to even understand this to begin with, we are on our way to good sound sleep.
Learn Emotional Freedom Technique. It helps to balance your body’s bio-energy system and resolves emotional stresses that are contributing to the insomnia or sleeplessness problem at a deeper level.
The results of EFT are typically long lasting and the improvement is remarkably rapid.
These days White Noise CDs are available which has all the natural noises that help to calm your mind. It has sounds of water flowing in the river, birds chirping, baby’s laughter etc.
They calm the mind. Eat a few hours before sleeping. Eat light. Heavy meals or Oily snacks are a bad option if you are trying to sleep better. Don’t use alarm clocks to wake up. They are absolutely un-necessary. The body wakes itself up when it has rested enough. Who needs an alarm clock? Try sleeping early and see if I am wrong.
Don’t watch TV while trying to sleep. It’s better to read.
Something spiritual or bone tickling should put you to a calm sound sleep. Also check your bedroom for electro-magnetic fields (EMFs).
These can actually disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. Avoid caffeine and alcohol, exercise, lose weight, and avoid food that you are sensitive to before going to bed. The list is endless.
You Don’t Have to Settle for Sleeplessness
You’re tossing and turning the whole night through, sleep eludes you, and you have to start the day again on depleted reserves. If this sounds familiar then you must be an insomniac.
Insomnia generally refers to the condition of getting very little sleep or sleep of a very poor quality. You may not be able to fall asleep at all or wake up often through the night but are unable to fall asleep again. Also, your sleep may not have refreshed you in spite of having slept for the usual number of hours.
This will obviously affect your functioning the next day when you may be over-fatigued, feel sleepy through the day, have trouble focusing on the job at hand, and feel irritable or depressed.
Insomnia can be for a night or a few nights in a week, say because of jet lag, and then taper off so you enjoy a good night’s sleep thereafter. This is short-term insomnia. Chronic insomnia is when you are unable to sleep on most nights.
It may be also connected to any other health problem that you are suffering from or any mental stress that you may be undergoing. The place you sleep could also affect you if its poorly ventilated or if you have a partner who snores.
Sleeplessness increases with age; and pregnancy is also a factor. Pri-menopausal women are likely to suffer as well, as hot flashes and night sweats can keep them awake or disturb their sleep.
If you suspect that you are in fact suffering from insomnia then you should first record your sleep patterns and then approach a doctor with your observations. You will be asked about your physical and mental health and your medical history will be discussed. The doctor will first treat any such problems you may have if in fact these are disturbing your sleep. Stress and illness need to be tackled.
Sleeping pills may be prescribed for you though this should not be a long-term solution.
You can do other common sense things to sleep better. Don’t drink alcohol at night and avoid caffeine or nicotine. Develop a habit of exercising during the day so that you are pleasantly tired.
Eat your dinner a couple of hours before going to bed. If it helps, drink a glass of warm milk before sleeping or have a warm bath.
Change your sleep environment make it a cool, dark, quiet place; use a sleep mask to shut out light and earplugs if your partner snores. Listen to music and try a relaxation therapy. Don’t stimulate your mind before going to sleep so avoid reading or watching TV.
Try getting a massage before sleeping. If you can’t fall asleep then get up and do something but don’t toss and turn.
Try getting up earlier in the morning and don’t take naps during the day so that you are drowsy at bedtime.
Work out any problems that you have either in your life or in your work. If you suffer from depression or are bitter or resentful about things then talk to a therapist.
Clear your mind and life of all stresses. Try one or all of the above remedies but most of all don’t worry about not falling asleep!