Can't Sleep? Yes, You Can! Breaking the Cycle of Insomnia

In our high-octane society with more demands on our time than we have hours in the day, many of us find ourselves frazzled and keyed-up. As a result, when it's time to lay down our weary head at the end of the day, instead of counting sheep, we find ourselves staring at the ceiling with a good case of insomnia.

Thrashing and flopping in the bed rarely encourages sleep and prescription sleep-aids, though helpful at times, can create a dependency and interfere with our ability to establish normal sleep patterns if used long term.

There are, however, a few simple and easy things that we can do which are effective in promoting good sleep habits and breaking the cycle of insomnia.

Keep Regular Bedtime & Waking Hours

Most of us have heard this suggestion a million times. That's because it works. Our bodies respond to habit and routine. Turning out the lights at the same time night after night and rising at the same time day after day, literally trains our brain and our body to know when it's time to sleep and when it's time to wake up.

When trying to break the cycle of insomnia, setting a regular sleeping and rising time will be difficult at first, especially if you've been struggling with it for an extended period of time. But, persistence will pay off if you force yourself to get up at a regularly scheduled time, even if you've struggled to fall asleep the night before.

You may very well drag sleepily through a few days before you settle into a good routine. But, the key is to stick to the routine and schedule, and by all means, avoid the temptation of taking naps, especially late in the day.

Avoid Too Much Light

Generally speaking, most people have a sleep rhythm that is regulated by cycles of light and darkness. Darkness sends a signal to the brain it's time to sleep and light sends a signal to the brain it's time to wake up.

This works quite well when synchronized with the rising and the setting of the sun. But, with light bulbs, television, computers and video games, all which can stimulate the brain with light; it's easy to see how this cycle can get interrupted.

Though we may not be able to go to sleep with the setting of the sun, it is advisable to avoid too much stimulation from light late into the evening. This may mean recording your late night television shows to watch earlier in the day rather than staying up to watch them or turning off the computer and video games and reading or doing something more relaxing instead.

Take Time to Relax

Being able to relax before you go to bed at night is essential to good sleep. But, if you've been struggling with insomnia, chances are you will view bedtime with dread and apprehension instead of relaxation. While understandable, it also sets you up for more insomnia as the anxiety and frustration of not being able to sleep makes it even more difficult to relax.

Giving yourself enough time to unwind before you go to bed will greatly increase the chances of being able to sleep. Avoid exercise or strenuous activity before bedtime and take a warm shower or bath instead. Curling up with a good book and a cup of herbal tea formulated to promote sleep, such as valerian roo,t can also be helpful.

Some people may be able to burn the candle at both ends until right before their head hits the pillow and still be able to fall asleep, but, most of us can't. Give yourself at least 2 hours to relax before bedtime.

Feng Shui Your Bedroom

Stepping over clutter, moving animals out of the way or climbing into a bed that is filled with Doritos crumbs is hardly an inviting cocoon. In fact, you may not even realize the impact your physical environment has on your mood and ability to relax, but, ancient Japanese cultures certainly did.

Get hip to the ancient spiritual discipline of Feng Shui and treat your bedroom and sleeping area as a sanctuary by keeping it clean and free from clutter and distractions. Though clean and tidy in and of itself won't guarantee that you will sleep, calm and serene surroundings can help create an atmosphere that is conducive to sleep. Make the effort. Your frazzled nerves will thank you.

Also consider keeping the temperature of the room slightly cool, since we tend to sleep better when it is cool. Try using a fan as well, to circulate the air and provide a quiet backdrop of white noise to hum and lull you into a golden slumber.

Don't Give Up

Breaking the cycle of insomnia takes time. If it takes more than a few days, you may get frustrated and reach for prescription sleep aids. But don't. Focus and persistence, as with everything we do, pay off.

Try these suggestions, keeping a positive attitude about the process, and you'll soon find yourself back to resting well and sleeping regularly

Sources:

Psychology Today
The Spiritual Feng Shui