Suffering from Insomnia?

I was troubled for years with raging insomnia. I just was unable to fall asleep for hours and hours. I tossed, I turned, and then I got up and paced. During the day, I was frequently so tired that I couldn't cope with work and family obligations.

My doctor prescribed medication for me, but after a few weeks it stopped helping. The medicine also left me feeling groggy during the day.

There are some ways to get to sleep, though! Insomnia can be beaten. I began using a combination of these tactics, and since then, insomnia has been rare.

First, eliminate distractions to sleep. Light, noise, and an uncomfortable mattress or pillow can all cause you to toss and turn.

Room-darkening shades are a key for anyone with trouble sleeping. Be sure to also turn your digital alarm clock towards the wall, to minimize the glow and prevent you from clock-watching. If there are other sources of light, eliminate them or use one of those satin blindfolds to help you sleep.

Consider the use of earplugs, a fan, a white sound generator, or very quiet, soothing music to help lull you to sleep. As a cautionary note: if you use earplugs, invest in a smoke alarm with both light and very loud sound, and position it inside your bedroom. Be sure you can hear it loudly enough to waken you, even with the earplugs in.

If your mattress is lumpy and your pillow is uncomfortable, there's no way you'll get a good night's sleep! I guarantee that you WILL have insomnia if there's a spring poking you in the middle of the night! I highly recommend the Tempurpedic bedding system. I've never found anything that beats it in comfort. I also highly recommend memory-foam pillows. Some people benefit from slightly raising the head of the bed. This may be accomplished by using a wedge pillow, or using special risers that bring up the entire bed. You may wish to tuck a tissue or cotton ball with a drop of sleep-promoting essential oil on it into your pillow. Lavender, chamomile, and sandalwood are all good. Be sure to use pure essential oils for this - not fragrance oils.

You really need to prepare yourself for a good night's sleep, otherwise you may suffer from insomnia. Getting a good physical workout a few times a week will not only tone your muscles, it will help you to sleep better. Skip the caffeine after 4pm. In some sensitive people, even decaf has enough caffeine to cause insomnia. Skip the alcohol, too. It can have a rebound effect - while you're relaxed from drinking, you'll also be awake. Avoid heavy meals and sugary snacks in the hours before bed-time. If your body's having to digest, it's not able to rest as well.

Take a few minutes before you go to sleep to "wind down". Turn off the television. Drink a glass of warm milk. Some people benefit from taking a warm (not hot) bath or shower before bed. However, don't get the water too hot - this speeds up your circulatory system and can keep you awake for hours! Take time to pray. If anything's been troubling you, it can keep you up all night. If you give your troubles to God and let Him handle them, you can rest easy. You may also wish to pray Psalms 3 and 4... they both reference laying down and going to sleep!

If these simple "home remedies" for insomnia do not help you, please go and see your doctor. He will likely ask you a variety of questions related to sleep and your sleep habits. If he whips out the prescription pad before doing this - find a new doctor.

Your doctor may want to run some tests, particularly if insomnia is not your only symptom. For instance, your thyroid hormone level may greatly affect sleep. If you're constantly feeling either revved up or worn out, this may be the cause. Your blood sugar can also affect sleep. Certain brain and nervous-system disorders can cause insomnia. Medications and interactions between drugs can make a wreck of your ability to sleep.

If there's no immediate resolution, your doctor will probably want to send you for a sleep study. These take place in highly sophisticated labs which resemble hotel rooms. The technician will place leads and wires all over your body. While this makes you a bit uncomfortable, after a little while you will ease up and be able to sleep. My husband and I have both had studies done, and learned a lot from them. There are a variety of sleep disorders, ranging from sleep apnea to light seizures to restless legs. These are all treatable through a variety of methods.

With these tips, you should be able to transition from "raging insomniac" to "sleeping like a baby" in no time!