White noise cds are a cheaper alternative to white noise machines. You can buy cds with calming sounds of the rolling ocean, restful rain, the wind blowing through the trees, or sounds of nature are just a few of the cds which are available.
White noise cds work by masking any external noises, such as traffic nearby or noisy neighbours. They create sound waves that help to soothe your mind and body, which help you to have a peaceful night's sleep. They are very effective as a sleep aid for insomnia, but can also be used if you are travelling or staying in hotels, when unfamiliar noises can stop you from sleeping.
Most white noise cds run on a continuous loop, so just set your cd player on repeat, and it will play through the night.
An excellent cd to try is SOUNDS OF EARTH: RAIN IN THE COUNTRY, (please see picture to the right). This cd is just pure sounds of rain, with no other noises, such as birds chirping. If you want softer rain, just turn the volume down, or turn it up for louder rain sounds. Comforting sounds such as rain can often bring back good memories of childhood or other happy times in a persons life - and so help to promote sleep.
Showing posts with label insomnia. Show all posts
Showing posts with label insomnia. Show all posts
Wednesday, 29 June 2011
Monday, 2 May 2011
How to Treat Insomnia
Why Can't I Get to Sleep?
Sometimes you feel really tired before going to bed, but when you actually try to fall asleep, you just can't get to sleep. If this happens regularly you may be suffering from insomnia.
Many sleep problems can be related to things like stress or medical conditions. Below is a list of some problems that could be causing your sleep problems -
The first step to treating insomnia and improving your sleeping patterns, is to have a sleep schedule. It is essential to go to bed and get up in the morning at the same time - even at weekends. If you do this your body will regain it's natural sleep cycle - it will reset your internal body clock.
About an hour before going to bed start to slow down and relax. Turn off the TV and internet as this stimulates your mind. Have a warm bath, then relax with a good book or listen to some soft music or relaxation cd. This will give your body a cue to wind down, and get ready for sleep.
Try to go to bed at your scheduled time each night, even at weekends if you can. Once you're in bed, keep the lights low, and think about relaxation. Visualise yourself in a relaxing place, such as an exotic beach laying under the palms trees.
As you are resetting the sleep cycle and find yourself getting tired too early, increase your light exposure. Go outdoors in the sunshine or turn up the light in the room. The body responds to light and dark cues for sleep.
Sometimes you feel really tired before going to bed, but when you actually try to fall asleep, you just can't get to sleep. If this happens regularly you may be suffering from insomnia.
Many sleep problems can be related to things like stress or medical conditions. Below is a list of some problems that could be causing your sleep problems -
- Depression or anxiety - you may find your mind just doesn't seem to shut down and relax.
- Medical conditions such as restless leg syndrome, back ache or breathing problems.
- Indigestion and acid reflux.
- Stressful situations at work, illness or loss of someone in the family.
The first step to treating insomnia and improving your sleeping patterns, is to have a sleep schedule. It is essential to go to bed and get up in the morning at the same time - even at weekends. If you do this your body will regain it's natural sleep cycle - it will reset your internal body clock.
About an hour before going to bed start to slow down and relax. Turn off the TV and internet as this stimulates your mind. Have a warm bath, then relax with a good book or listen to some soft music or relaxation cd. This will give your body a cue to wind down, and get ready for sleep.
Try to go to bed at your scheduled time each night, even at weekends if you can. Once you're in bed, keep the lights low, and think about relaxation. Visualise yourself in a relaxing place, such as an exotic beach laying under the palms trees.
As you are resetting the sleep cycle and find yourself getting tired too early, increase your light exposure. Go outdoors in the sunshine or turn up the light in the room. The body responds to light and dark cues for sleep.
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