by Linda Gutoskie

It is common for everyone to occasionally experience a sleepless night. It becomes an issue when it becomes chronic. Chronic insomnia can be caused for many reasons. Approximately 17% of people have chronic sleep problems.

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Sleep disorders can be a result of medical problems such as sleep apnea, neurological, endocrine, or pulmonary disorders, psychological issues such as depression and anxiety, work related issues such as shift work and from alcohol or drug abuse, to name a few.

Stress is a huge contributor to insomnia.

This article will focus on stress issues predominantly, as the other issues mentioned above are very involved.

If your life is hectic and you feel you don’t sleep because of too much stress or anxiety, then you need to practice relaxation more often! Try to not take life so seriously. Your life depends on it.

You need seven to eight hours of sleep each night or you may shorten your life expectancy. Please don’t take insomnia too lightly. See your doctor who can take a detailed history and explore the causes of your condition.

The following techniques should help you sleep if your insomnia is stress induced:

Please do take the time to exercise, as it is a huge stress reliever. Don’t exercise in the evening. Mornings are better!

Go to bed at night to sleep or have intimacy with your partner only! Coitus can help induce sleep. Absolutely no TV watching in bed!

Avoid stimulating activities for at least three hours before bed. This would include avoiding computer use, watching scary shows on TV, and even the news!

Do some deep breathing before bed. Breathe in for a count of four and out to a count of six for a few minutes.

Listen to some relaxation or visualization tapes (found in libraries).

Go to bed the same time each night and wake up at the same time. This will promote the proper body rhythms. Being a night hawk is not healthy!

Avoid taking naps, so you are ready for bed.

Make sure the temperature in the bedroom isn’t too hot or too cold. A comfortable temperature for sleeping is a bit cooler, around 65-67 degrees Fahrenheit.

Don’t stress yourself when you see it is three o’clock in the morning and you still haven’t fallen asleep. Get up if need be and read. This may help to take your mind off the fact it is three am and you need to get up at six am for work. Hopefully this diversion will make you sleepy.

Keep the room very dark. No night lights or bright lights from alarm clocks please!

Don’t over drink before bed, in order to lessen bathroom visits. Just drink enough to hydrate yourself. Sugar, large meals and spicy, salty foods can contribute to insomnia. Don’t eat after seven PM.

Avoid alcohol, nicotine and caffeine from the late afternoon onwards if possible. Alcohol and caffeine are stimulants.

Having a glass of warm milk and even a banana before bed may help induce sleep due to the trytophan.

Try these techniques and if they do not help please see your doctor. All the best!