Cant Sleep?
There Are Real Answers That Work!
So you cant sleep! Insomnia is a big problem for those who are
stressed and depressed. You are not alone!
It's amazing how the inability to sleep causes great amounts of anxiety and
frustration. They say sleep is good for you and even helps to reduce stress, but
what happens when you struggle with sleeping?
Many find themselves with an ongoing battle of the Zzzz's! They find
themselves caught in a repetitious cycle that has been going on for months, if
not, years!
My Personal Struggle With Insomnia
I can identify with the stresses that come when you cant sleep. For so many
years I struggled with insomnia. Even years prior to my anxiety issues, I had
trouble with sleeping. I never understood why it was such a struggle for me.
After all, I was genuinely tired.
I spent many nights tossing and turning wondering why I couldn't sleep. I
spent countless hours looking at the clock wondering when I was going to fall
asleep.
I'd become frustrated and downright angry! At times, I even used
my pillow as my punching bag.
I would blame the ticking of the clock, the snoring spouse, and even the
light from the moon that was shining through the cracks of my window shades.
Sometimes, it was my racing heart that would often have palpitations and stop me
from fully relaxing.
It really didn't matter what it was. If it had my full attention,
then I thought for sure that
it must be the reason for my distress.
I'd take frequent trips to the kitchen for that magical glass of milk. After
all, we are told that milk is supposed to help us sleep right? More often than
not, this was not helpful. If anything, it just gave me a bad taste in my mouth
while I laid there in my bed.
Aggravated and upset, I'd begin to wonder how I would accomplish the demands
of the next day. A very big part of me had believed that sleeping was absolutely
necessary in order to have a productive, stress-free day. Boy was I wrong about
that one! If anything, I only sabotaged myself and my successes.
It took me a long time to understand some very important facts, but these
facts are what ultimately cured my insomnia.
The problem is, you care too much! Yes indeed, that's right! Caring so much
about sleep to the point of making yourself more frustrated and angry when it
doesn't happen.
What does your self talk sound like when you cant sleep?
If you pay close attention you will see how your own negative self-talk is
sabotaging your own ability to sleep.
Some people naturally fall asleep fast, while others take some time. It's
important that you don't compare yourself to other people.
It was this fact alone that helped me the most. I learned not to care so much
about whether I slept or not.
I realized that even when I didn't sleep I could still function okay. Perhaps
not as well as I would have liked, but it was still acceptable.
I began to change how I talked to myself at night. Instead of beating myself
with negative thoughts about not sleeping, I'd repeat some
positive thoughts to myself. My new self-talk sounded something like this:
I don't care.
It's okay if I can't sleep.
I've gone without sleep before and I can do it
again.
I will still be able to function.
I will sleep when my body is ready.
I will be okay.
I would repeat these things to myself night after night. This repetition is
what helped the most. Before long, I found myself falling asleep. Night after
night, I'd fall asleep faster and faster. Today I am happy to say that I don't
have any problems with sleeping. I totally get it!
Acceptance is a major key factor to overcoming your struggle with insomnia.
Helpful Tips For When You Cant Sleep
Of course, there are other factors that may be effecting your
ability to sleep. Below are things you might consider.
1. Consider your Diet. - Follow a good
stress diet.
Remove all caffeine from your diet. Some people are very sensitive
to the effects of this powerful chemical. This includes people who
are stressed, anxious, or dealing with panic attacks. Things like
coffee, tea, soda, and even cigarettes should be limited, if not,
completely avoided.
Limit your sugar intake. Sugar is another stimulant that
can keep you up at night. A simple piece of cake is enough
to be the cause for why you cant sleep. I know many people
who eat a simple bowl of cereal before bed but most of the
time that cereal is loaded with sugar...check the box! Be
careful and watch what you eat, especially before bed.
2. Exercise Daily - There are many
benefits to exercise. Try to exercise for 20-30 minutes each
day. Whether it is aerobic or strength exercises, it doesn't matter.
What matters is that you burn up those negative stress hormones as
well as the excess adrenaline your body produces each day. Give your
heart a good workout. Regular exercise can help to regulate your
heart and help it to reach a lower resting heart rate when you are
finished. Exercise also helps to release physical tension in your
muscles which will help you accomplish a more restful sleep. Cant
sleep? Then be sure to exercise each day. It matters more than you
know.
3. Relaxation Therapy - Before bed, do
something that relaxes your physical body. A relaxed body means
a relaxed mind. Some ideas would be to take a hot bath, read a
relaxing book, or even to work on your personal journal. Don't
forget that
visualization exercises and
progressive muscle relaxation, along with
isometric exercises work to promote relaxation too.
4. Avoid alcohol - Some people use
nightcaps to help them de-stress and go to sleep. Problem
is, alcohol gives a false sense of relaxation. If anything,
alcohol promotes insomnia. By the time the effects of alcohol
wear off by body, it leaves you a tampered nervous system. This
means more stress and anxiety than before. This is one of the
reasons why people who drink, wake up often and don't feel
rested in the morning. Alcohol induced sleep is not real
sleep!
Alcohol and depression do not mix, nor does alcohol and
anxiety.
5. Consider Sound Therapy - Many people use sound
to help them fall asleep easier and faster. Sound therapy can be
practiced through using relaxation music and sounds, such as
Sleep Solutions (The Calming Collection)
You can also experience sound therapy through using a sound therapy machine. These machines are pretty affordable
and they allow you to choose which background sound you find most soothing. White noise is
another effective sound when trying to fall asleep. Believe it or not, many people run circulating fans throughout the night,
not to keep cool, but because the sound is soothing. Today, there are white noise machines that provide the same
sound without the breeze. They really come in handy when you are traveling. There is nothing worse than trying
to sleep in a strange hotel with no familiar sounds. I really recommend trying sound therapy. It has always
helped me fall asleep and stay asleep. Click here to find a sound therapy system that works for you.
What about Insomnia Medications?
Many people rely on medications to help them when they cant
sleep. Although many people do consult their doctors before
using insomnia medications, they can become psychologically
addicted to them. Addiction to insomnia medications can only
aggravate, and add to, an already existing problem.
It's important to consider a safer, more natural alternative
to insomnia medications. Believe it or not, they exist and they
can help. They are most helpful when used in conjunction with
all of the information given here.
Stress management
methods, when practices regularly, will
also contribute to your ability to get a good nights rest.
Natural Remedies For Insomnia
These natural remedies can be used daily in dietary supplement form, while
herbal remedies can be used in supplements, teas and essential oils.
There is an excellent article from Life Extension Magazine
that offers some good advice in regards to insomnia. This
article also gives suggested usage information for some of
these natural supplements. To read this article visit
Life Extension's Insomnia Article
 .
Additional Resources For When You Can't Sleep!
End Your Sleep Deprivation - Dr. Dement, the father of sleep medicine, and the students of Stanford Sleep and Dreams share their knowledge so you can sleep healthily and live alertly. Empower yourself by learning about the science of sleep to live life at your highest potential.
e Natural Cures For Insomnia - In western medicine, insomnia is a single condition. However, with natural cures like energy healing therapy, the root of the problem is different for every individual. So what is causing your insomnia?
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