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.
