How To Cure Insomnia And Get Some Sleep
Sleep disturbances are a common symptom of stress and depression
. Whether you have a hard time falling asleep, or you fall asleep promptly and then awaken later and are unable to fall back to sleep, you have a sleep disturbance.
There Are Four Types Of Insomnia:
Psycho-reactive Insomnia: Tension is the most common cause of Psycho-reactive Insomnia. It is generally worry that is keeping the person awake. The worry can become worse, because often the person begins to worry about falling asleep or not getting any sleep. The person may worry that they may become ill or die from lack of sleep.
Endogenous Insomnia: This is usually caused by a discomfort within the body ranging from indigestion to pain.
Exogenous Insomnia: This is caused by external disturbances such as noise or a TV that is too loud. This is the easiest type of insomnia to beat.
Functional Insomnia: This is caused by a functional problem in the subject's sleep-wakefulness center in the brain.
Many insomnia sufferers develop a phobia of going to bed because they expect to lie awake. This negative type of expectation can cause a bout of insomnia all by itself.
Here Are The Facts:
1. No person ever died from not sleeping enough. The mind and body will get at least the minimum amount of sleep that it needs, no matter what. If you don't get enough sleep one night the next night you will get enough sleep to make up the loss.
2. Our internal clock brings about a valley of fatigue in cycles. Every four to six hours you will experience your maximum fatigue, and this is when it's easiest for you to fall asleep. Once you pass that valley of fatigue you will experience a renewed level of energy and it will become difficult for you to fall asleep.
3. Many people are sure that they haven't slept a wink, but it has been proven that everyone sleeps during the night. Sometimes you feel that you've been lying awake thinking, but actually you have been sleeping lightly and dreaming.
4. Trying to fall asleep: There is a law of nature called "The Law of Reversed Effect." The law says that if you "try" to do something, you will get the opposite. And the harder you "try," the more you will get the opposite. So, trying to fall asleep will insure that you will remain awake. Do not "try" to fall asleep, and do not try to will yourself to sleep. Merely allow yourself to fall asleep.
5. Alcohol will put you to sleep: This may be true, because alcohol is a depressant. However, as soon as the booze wears off, you will awaken abruptly and it will be much harder to fall asleep.
6. Sleeping pills can help: It is the dream phase of sleep in which we get our rest. Narcotics suppress the dream phase of sleep (REM sleep). That is why one generally awakens more tired than before going to sleep after using sleeping pills.
Effecting A Cure:
1. figure out when you feel most exhausted in the evening. From that point on, every evening at least an hour before that time, take a bath that is slightly warmer than body temperature for 20 minutes. A shower will not have the intended effect.
2. Have a warm beverage, preferably not coffee because of the caffeine, which will wake you up. Warm milk is the best if you can tolerate it.
3. Stop dwelling on problems and think about something soothing. Don't think about what you need to do tomorrow. If you are concerned about forgetting what you have to do tomorrow, write it down.
4. Avoid stimulating thoughts and TV shows. If you must read, then read something that is boring.
5. Reserve your bed for sleep. Read and watch TV only from a chair or while on a couch.
6. Get into bed at least 20 minutes before your valley of fatigue. Once in bed, if worries start to pop into your mind, repeat this mantra several times to yourself, "I'll think about it tomorrow." This will help to eliminate the excessive thinking. Do not try to make your mind blank and don't try to fall asleep. Just allow yourself to get some rest.
7. For Endogenous Insomnia, you should eradicate the discomfort to the best of your ability.
8. For Exogenous Insomnia, make your room as quiet as possible. If your partner watches TV, you can move to another room. Running a fan motor can encourage sleep, as it will tend to muffle outside noises. The monotonous drone of the fan can prove to be quite hypnotic.
Hypnosis For Insomnia - Psycho-reactive and Functional Insomnia:
Practice hypnosis for insomnia on a daily basis. Tension worsens and can even cause a sleeping problem. Hypnosis CD's can help you to rapidly dissipate stress. Post-hypnotic suggestions for coping, and to encourage the anticpation of sleep can assist. Your sub vocalized motto should be: "I fall asleep promptly, and sleep soundly and restfully all through the night."
by: Alan Densky
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