INSOMNIA – WHAT’S KEEPING YOU UP?
“The best cure for insomnia is to get a lot of sleep.” — W. C. Fields
I have struggled with insomnia for the last few years. Recently, I started sleeping, and low and behold, tonight I am up and have tried several things but cannot sleep. I rarely write when I can’t sleep, because it wakes my mind up. However, tonight, I have given up and decided to write!
Many fight insomnia. In today’s busy world, often, as we are slowing down, our minds start running, and it is difficult to turn the mind off at night. I am active and usually have a lot on my mind. I have learned skills to help me quiet my mind. I journal in the early evening to get my thoughts and feelings out of my system, I do not journal or do any kind of writing close to bedtime, so I don’t restart any emotions and thoughts I had put to rest when I journaled earlier. I have Sleepy Time Tea; I get ready for bed early in the evening; if I wash my face too close to bedtime, I wake up. I try to sleep in a dark, quiet, and cool room. When I go to bed, I immediately fall asleep and wake up around three hours later, and I am up.
I watched a “cute” kids' movie tonight, went to sleep, and woke up at the end. So now I am awake and can’t sleep. I tried several of my coping skills, and I am still wide awake. I don’t know why I decided to write, but I am awake and have given up on sleeping. Fortunately, I don’t have to be anywhere tomorrow so I can sleep in.
According to the Mayo Clinic, the definition of insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up.
Sleeping issues are not uncommon. Nearly 70 million Americans have a sleep disorder. Insomnia is the most common sleep disorder, with 30% of adults experiencing short-term insomnia. About 10% of people have long-lasting insomnia.
There are several reasons for insomnia. Below are a few reasons for the lack of sleep.
· Irregular sleep schedule
o Brain stimulation.
o Napping in the late afternoon.
o Sleeping later in the morning to make up for the sleep lost.
o Your bed should only be used for sleeping or sex. Participating in other activities like watching TV or reading can confuse your brain about what your bed is for.
o Dietary choices
o Caffeine intake.
o Alcohol use.
All those reasons make sense to me. I can see them in my lifestyle choices. I have cut my caffeine level in half and probably need to stop it totally. I no longer watch TV in bed, I don’t drink alcohol, and I work on turning my brain off hours before bed. My biggest struggle with the above list is my dietary issues. I am working on my binging and sometimes fail to succeed.
We have examined what insomnia is, that it is not uncommon, and what its causes are. So, I will finish this blog with tips to conquer your insomnia.
· Stick to a sleep schedule. Keep your bedtime and waketime consistent daily, including on weekends.
· Stay active.
· Check your medications.
· Avoid or limit naps.
· Avoid or limit caffeine and alcohol, and don't use nicotine.
· Don't put up with pain.
· Avoid large meals and beverages before bed.
As I am writing, I am getting tired. Once this is posted I am going to go back to bed and hope for better results. Hopefully, you are sleeping as I am writing this blog.
Have a GREAT weekend.