For many of us, nighttime can involve a frustrating ritual of trying to get to sleep. Sleep
deprivation is a problem for over 47 million Americans, or approximately one-fourth of the
population. The cause of sleep deprivation is frequently stress. Sleep problems can occur
gradually over a period of months before the symptoms become noticeable. There are,
however, some natural, effective strategies for addressing your sleep problems. Listed below
are some basic pointers for helping you get a good night’s rest:
- Begin going to bed earlier each evening. Start with fifteen or thirty minutes at first. That
slight increase in sleep time can make a big difference. - Begin a process of slowing your body’s rhythm down before bedtime. This can be
accomplished by taking a warm bath or shower, listening to soft music or engaging in light
reading. It’s important not to read any stimulating material right before bedtime. Drinking
chamomile tea about a half hour before bedtime can reduce anxiety and encourage sleep. - Use relaxation techniques to help you fall asleep. Diaphragmatic breathing exercises or
progressive muscle relaxation exercises accompanied with music is an excellent strategy.
- Don’t smoke or drink alcohol or caffeine at least 2-3 hours before bedtime. Nicotine and
caffeine are stimulants. While alcohol is a depressantand can help you to get to sleep,
your brain will signal you to awaken when the alcohol is metabolized out of your system. - Make your bedroom “sleep friendly”. If light bothers you, invest in darker curtains or
shades for your room. If outside noise is a deterrent to going to sleep, use earplugs to
block out the sounds. Turn the television off! For most people, T.V. is a stimulant and
interferes with falling to sleep. - Regular exercise should be scheduled at least five or six hours before bedtime. Exercise
causes your body temperature to rise. Sleep will only occur when your body temperature
drops back down again. - Our brain makes associations between similar activities performed together regularly.
This psychological principle is referred to as “anchoring.” If you repeatedly play cards,
pay bills, do your nails or watch T.V. in the bedroom, your brain associates the bedroom
with these activities rather than sleeping. Therefore, it’s important to avoid those
activities that could result in negative “anchoring”. Your bedroom should be used only for
sexual activity or for sleep. All other activities should be moved out of your bedroom if
you want to improve the quality of your sleep. - If you find that you are unable to fall asleep after 20 minutes or so, get out of bed and
engage in a quiet, non-stimulating activity. It’s also important to keep the lights low, so
as not to signal to your brain that it’s time to be up and awake.
If you are still having problems with sleep after trying these suggestions, talk with your health
care professional about your sleep deprivation. There may be an underlying medical condition,
such as sleep apnea or restless leg syndrome, contributing to your sleep problems.
Note: This article is for informational purposes only. If you are in need of mental health services, please contact a provider in your community. © 2008 Family Recovery Resources All Rights Reserved |
Sleep deprivation is a problem for over 47 million Americans. |
Sleep problems can occur gradually over a period of months before symptoms become noticeable. |
Available Resource:
In her eBook, Your Insomnia Cure, neurologist Dr. Samantha Hement
provides a wealth of natural insomnia cures that contain cutting edge
insomnia-breaking techniques. To learn more about how to treat sleep
problems, click on: http://tinyurl.com/2tqd4x.
provides a wealth of natural insomnia cures that contain cutting edge
insomnia-breaking techniques. To learn more about how to treat sleep
problems, click on: http://tinyurl.com/2tqd4x.
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