Insomnia...

We all suffer from insomnia from time to time. When it continues for some time it becomes a problem.

Insomnia can be a symptom of a physical disorder, although most of the time it is the result of tension, stress and anxiety. The more anxious you get about insomnia, the worse it gets. You need to break the cycle. If your doctor cannot find any physical problem, he or she may suggest some of the techniques listed below or you may be prescribed a course of drugs to help you sleep.

We suggest you try some or all of the techniques listed here first, and only use drugs as a last resort.

 

►	Avoid taking cat-naps during the day.
►	Reduce the number of cups of tea, coffee or drinks with caffeine that you drink especially later in the day.
►	Drink alcohol in moderation. It will possibly make you sleepy but you might well wake earlier than you want.
►	Stop smoking. Night time breathing problems are more likely in smokers.
►	Take regular exercise, but avoid strenuous activity before going to bed.
►	Get into a daily routine. Go to bed at the same time each night and get up at the same time each morning.
►	Avoid heavy or rich meals, especially a few hours before bedtime.
►	If you cannot sleep, get up and read in a dim light until you feel sleepy. Don't watch television or lie in bed thinking about the amount of sleep you are missing.
►	Take a warm bath.
►	Have a warm milky drink.
►	Listen to soft soothing music.
►	Mentally dealing with the day's unfinished business is also helpful. Writing down any worries to deal with the next day may help to clear them from the mind and prevent them re-surfacing in the early hours.
►	Hypnosis. Hypnosis is a very effective way of breaking the cycle of insomnia. During a hypnosis session with a Gentle Dream therapist, you will be taught self hypnosis techniques that will enable you to drift of to sleep when you want to.