Why Can't I Sleep?

Insomnia is mainly caused by anxiety. It doesn't matter how tired you are, when going to bed your mind becomes alert and it is difficult to relax and go to sleep. People that sleep well have adequate balance between REM sleep (dreaming sleep) and non REM sleep (deep sleep). It is the quality of the sleep rather than the amount that counts. It is a well known fact that some leaders, past and present, thrive on four to six hours sleep a night. Sleeplessness is not always caused by stress but can be caused by noise, jet lag, being cold, pain, room temperature, sleeping in an unfamiliar bed and bed partner snoring. This is usually temporary (not sure about the snoring though!) and reverts back to normal sleep when the above problems are resolved. However, long-term insomnia can cause deeper problems such as, depression, exhaustion and work efficiency. Insomnia may be caused by psychological problems which need to be addressed first. Before going to bed try to avoid, stimulants such as (caffeine and nicotine), large meals and excessive fluids.

People believe that by using alcohol to induce sleep helps but however alcohol is associated with sleep disruption, a little may be relaxing. Rich food eaten late at night can disturb sleep especially if you are worried or excited. A comfortable bed with the right mattress that suits you can help as can a quiet room at the right temperature. If there is noise in the bedroom, inside or out, disturbing you try using earplugs. To make up for lost sleep try cat- napping during the day, not too late or too long as this may effect your normal sleeping time. Try yoga, meditation or any other techniques that can help you relax to help you sleep. Probably playing a relaxing tape or CD may stop your mind from becoming active with problems and worries. Reading at bedtime can be relaxing, but it might be a good idea to check out the content of the book, nothing too frightening or stimulating. It is good to get into a bedtime routine, this is not always possible but it will help to get you into a regular sleep pattern. If you wake in the night, relax again before your mind fills up with worries; put them away until the next day. After about fifteen to twenty minutes and sleep still alludes you don't fight against it get up and make yourself a drink (not a large one, otherwise you will wake again to go to the bathroom). Don't stay up too long, go back to bed and do what you did before to get to sleep, relaxation etc.

All people at one time or another have the odd nights when they can't sleep, this is normal but try to break the pattern. It is difficult for shift-workers to adjust to different sleep patterns, if possible, go to bed at the same time ever day as this may help and don't eat a main meal beforehand.

Don't forget, relax, put your worries away for the night and have a good sleep.