DEALING WITH
INSOMNIA- Improve Your Chances For Better Sleep
1. Relax for an hour or so before
getting in bed. Read, listen to music, watch T.V., or
take a warm bath.
2. Make sure your bedroom is
quiet, dark, and not too hot or too cold. Turn your
clock to the wall if you can't help looking at the time
and worrying.
3. Don't drink coffee or any
other beverages containing caffeine within six hours
of bedtime.
4. Don't drink alcohol before
bedtime. Alcohol may help you fall asleep, but the sleep
will be fragmented, light, and unsettled, and you're
likely to wake up in the early morning hours.
5. Avoid eating a heavy meal
in the evening. Don't drink large amounts of liquids
before retiring.
6. Avoid cigarettes, especially
in the evening, since nicotine is a stimulant.
7. Avoid daytime naps, even
when you're tired. (If you don't have trouble sleeping
at night, of course, there's nothing wrong with napping.)
8. Aromatherapy in the form of
incense, scented candles or a warm bath with lavender
or chamomile oils is soothing. But be sure your candle
is in a safe place!
9. Many over-the-counter sleep
preparations contain Benadryl, which is not addicting
but can cause morning grogginess and a dry mouth if
the dosage is too high for your body. Other over-the-counter
natural therapies include Chamomile, Valerian, Hops
and Passion Flower.
10. Regular aerobic exercise
helps most people to relax and sleep better. Some people
find they do not sleep well if they exercise too late
in the evening. A few minutes of yoga, stretching or
breathing exercises can be very relaxing and helpful
for sleep.
11. Try eating a small portion
of starch such as bread or crackers about a half hour
before bedtime. This may increase the brain's own sedative
actions.
12. Avoid addictive sleeping
pills like Valium or Halcion on a regular basis. These
are contraindicated and can cause rebound insomnia and
worsen depression. The best selling author, William
Styron, writes of his own experience with depression
and sleeping pills in the short book, Darkness Visible,
A Memoir of Madness. There are times when these medications
are appropriate but usually I will use a non-addicting,
sedating antidepressant like Desyrel when other measures
fail.
13. Insomnia can be a symptom
of anxiety, depression and other medical problems. Environmental
influences such as work or personal stresses are often
the cause of worry and sleepless nights. If the problem
persists and does not respond to the above measures,
it should be thoroughly evaluated and not just covered
up with a pill.
14. For further reading pick
up either Change Your Brain, Change your Life, by Daniel
Amen or The Promise of Sleep by William Dement at your
local bookstore.
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