Insomnia Tips

Insomnia is a problem that many people suffer from at some time in their life. It's often caused by worry and stress but other triggers include pain from an illness such as arthritis or toothache and excessive alcohol consumption before bedtime.

Stress is something that everyone experiences at some point in their life. A job interview, driving test, financial worries, exams and health problems are all things that can cause us to get stressed.

Often when the situation has passed your sleep pattern returns to normal and the insomnia disappears, but sometimes stress can become chronic and get out of control. Your insomnia becomes worse and you may start to experience health problems related to lack of sleep.

Depression, day time sleepiness and even weight gain are all side affects of insomnia. Cortisol is a chemical released by the body in response to stress or lack of sleep. It increases the appetite and this is why lack of sleep can lead to an increase in weight.

Depression and insomnia are closely related with a high number of people experiencing depression also suffering from insomnia. Medication prescribed for depression such as prozac can also lead to bruxism so you may be swapping one sleeping disorder for another if you start taking drugs for depression. As with stress if you suffer from depression seek counselling.

Sleeping tablets are fine for short term use but long term use can result in addiction. Valerian may be a good alternative and is a natural herbal sedative that can be taken safely to help overcome insomnia and doesn't make you sleepy during the day.

Insomnia can also be the result of drinking excessively before you go to bed. Alcohol may make you feel sleepy but the body produces adrenaline to counteract it's effects. Drinking too much can also cause you to wake up during the night as you will need to pass water.

Cut back on your alcohol consumption and if you have drink related problems it's advisable to seek counselling.

Avoid drinking coffee in the evening as it's a stimulant. You could always try decaffeinated coffee or herbal tea instead.

Exercising releases endorphins into the body which are natural painkillers and give you a feeling of calm and well being. Regular exercise can release tensions in the body which may be causing you to suffer from insomnia.

However avoid strenuous exercise just before you go to bed as it will make you feel overstimulated and you won't sleep. A brisk walk over the park at lunchtime or walk to the shops instead of taking the car will make a difference.

To help you sleep make sure that you go to bed only when you feel tired. Have a warm bath and if light disturbs you make sure you have heavy curtains on the windows so there is no light to disturb your sleep. Some people feel happier with a soft light such as a nightlight.

Don't do anything that will overstimulate your mind just before going to bed. Avoid having a tv, mobile phone or computer in your bedroom and try practicing some relaxation techniques. You can buy cds of relaxing sounds and soothing music to help you unwind.

Jet lag can cause the body clock to get out of sync and frequent flyers and long haul airline crew may commonly suffer from insomnia while their body clock is adjusting to the new time zone. This is usually temporary and can take 1 or 2 days for the body's circadian rhythm to correct itself. This is a 24 hour clock that all living creatures posess.

Melatonin is a chemical that's released by the body when night falls. It's believed that it helps us to fall asleep and helps to regulate the body clock. Melatonin is fairly safe to take and can be purchased from the chemist. You can take it to avoid jet lag and resulting insomnia but there is guarantee that it will be effective.

Insomnia can make your life a misery with poor performance at work and a higher risk of accidents not to mention the strain on your relationships. If you suffer from this problem make sure you get help and try some of the simple self help techniques mentioned in this article.