An all too common malaise, but what causes
it? Like most conditions there can be a number of factors: insufficient
exercise, stress, allergies, day time napping, alcohol, over active
mind. The list could go on.
What we need to do is make time in our busy lives to eat well, this means no junk food, exercise and relax. It is recommended that you keep to a regular sleeping pattern and arise at the same time each morning despite the quality of your sleep. The body and mind likes predictability and a regimented lifestyle. Sounds boring I know, but if you have sleep problems listen to your body.
I have noticed that if I am suffering from indigestion my sleep will be disturbed. If this is also your problem then maybe your indigestion is being caused by food allergies or intolerance. If you have any suspects remove them from your diet and see if this helps. You may have to try an exclusion diet to pinpoint any causes, medical advice might be needed.
Many people have problems in falling asleep, rather than regularly waking during the night. In the former the problem is probably an over active mind. Try using a relaxation technique before trying to sleep. Listen to some calming music (heavy metal, dance music or rap is not a good idea!), read a book (a racy or steamy novel might not help!), or just try clearing the mind of the day's events. If you have a habit of falling asleep in front of the TV after work then try to avoid doing this, napping after 4 pm is not recommended.
It is counter-productive to get upset at yourself for not being able to get to sleep or get back to sleep. Yes the clock is ticking away to the alarm call, but some sleep is better than no sleep, so just relax, turn over and stop thinking. If you find it is impossible, try whatever relaxation technique you find useful, but don't toss and turn and get angry. Get up have a glass of warm milk, whatever.
Alcohol is not recommended as an answer. Yes it will get you off to sleep, but it is likely your sleep will be disturbed, probably by a need to visit the lavatory. Other stimulants, such as coffee consumption, need to be drastically cut back on, and certainly not drunk too close to bedtime.
Heavy late night meals are also a bad idea, and exercise, whilst recommended, is not ideal if completed less than 3-4 hours before you retire. This is because adrenalin will still be pumping around your body.
Try the following to help you relax and sleep:
Some people also recommend melatonin and although for some people it works, it can act as a stimulant for others. I have read, that rather than needing supplementation it could be the case the body is producing too much, which results in a suppression of serotonin and is, therefore, counter-productive as serotonin helps you sleep.
The enlightened view is that no aids, natural or otherwise should be needed to get a good night's sleep. With the long-term solution being a good healthy diet, relaxation and regular exercise. However, given the complexities of the modern world you may need to follow some of the above advice. May your dreams be happy ones :-)
What we need to do is make time in our busy lives to eat well, this means no junk food, exercise and relax. It is recommended that you keep to a regular sleeping pattern and arise at the same time each morning despite the quality of your sleep. The body and mind likes predictability and a regimented lifestyle. Sounds boring I know, but if you have sleep problems listen to your body.
I have noticed that if I am suffering from indigestion my sleep will be disturbed. If this is also your problem then maybe your indigestion is being caused by food allergies or intolerance. If you have any suspects remove them from your diet and see if this helps. You may have to try an exclusion diet to pinpoint any causes, medical advice might be needed.
Many people have problems in falling asleep, rather than regularly waking during the night. In the former the problem is probably an over active mind. Try using a relaxation technique before trying to sleep. Listen to some calming music (heavy metal, dance music or rap is not a good idea!), read a book (a racy or steamy novel might not help!), or just try clearing the mind of the day's events. If you have a habit of falling asleep in front of the TV after work then try to avoid doing this, napping after 4 pm is not recommended.
It is counter-productive to get upset at yourself for not being able to get to sleep or get back to sleep. Yes the clock is ticking away to the alarm call, but some sleep is better than no sleep, so just relax, turn over and stop thinking. If you find it is impossible, try whatever relaxation technique you find useful, but don't toss and turn and get angry. Get up have a glass of warm milk, whatever.
Alcohol is not recommended as an answer. Yes it will get you off to sleep, but it is likely your sleep will be disturbed, probably by a need to visit the lavatory. Other stimulants, such as coffee consumption, need to be drastically cut back on, and certainly not drunk too close to bedtime.
Heavy late night meals are also a bad idea, and exercise, whilst recommended, is not ideal if completed less than 3-4 hours before you retire. This is because adrenalin will still be pumping around your body.
Try the following to help you relax and sleep:
- Have a banana or cup of warm milk just before retiring to raise serotonin levels
- St John's Wort (can cause an increased sensitivity to the sun)
- Valerian (but in a few people it acts as a stimulant)
- Hops
- Passion Flower
- Chamomile
- California Poppy
- Kava Kava
- Lavender
Some people also recommend melatonin and although for some people it works, it can act as a stimulant for others. I have read, that rather than needing supplementation it could be the case the body is producing too much, which results in a suppression of serotonin and is, therefore, counter-productive as serotonin helps you sleep.
The enlightened view is that no aids, natural or otherwise should be needed to get a good night's sleep. With the long-term solution being a good healthy diet, relaxation and regular exercise. However, given the complexities of the modern world you may need to follow some of the above advice. May your dreams be happy ones :-)
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