| Are you unsatisfied with your quality of sleep? Do | | | | still affect our daily lives. These issues can also |
| you feel tired and un-refreshed on waking in the | | | | mess up our sleeping patterns. Whatever these |
| morning? Do you stay that way throughout the | | | | issues may be, now might be a good time to |
| day or lack energy and have difficulty | | | | finally set things straight; forgive that person, give |
| concentrating? | | | | back that item, start talking to that family |
| The World Health Organization says that one-third | | | | member again (or even make that appointment |
| of the world's population experience insomnia at | | | | to see a psychologist if necessary). |
| some stage in their lives, with approximately five | | | | - Give time back to yourself |
| per cent needing medical treatment. | | | | Allow time to sleep. Instead of trying to cram as |
| To avoid medical intervention, try these natural | | | | much as you can into the day then find you |
| techniques and remedies, and help put your | | | | haven't left much time to sleep, try to find short |
| insomnia to rest. | | | | cuts or solutions to give a little time back to |
| - Relaxation | | | | yourself. Make a double casserole and freeze half |
| Relax before going to bed. Do some deep | | | | for another night. Spot clean the house as you go. |
| breathing, listen to soft music. According to Dr. | | | | Have more barbecues, using paper plates (less |
| Timothy Sharp from Sydney University, avoiding | | | | washing-up). Offer to pay the kids, or the |
| caffeine, alcohol and nicotine will also help. | | | | neighbour's kids, to do some extra chores. |
| - Bedtime routine | | | | - Check your diet |
| Develop a bedtime routine so your body knows | | | | A balanced diet helps to make a balanced mind. If |
| it's time to go to sleep. By winding down your | | | | you're lacking in essential vitamins and minerals |
| physical activities and following a set routine prior | | | | your body cannot operate at its best. Throw out |
| to bed, your body will start to associate some of | | | | the junk food and fizzy drinks, and make a new |
| these actions with going to sleep. Start with a cup | | | | start to good physical and mental health. Add in |
| of hot milk. Milk contains a protein called | | | | some regular exercise and watch your body |
| tryptophan, which helps to promote sleep. This | | | | respond with some improved sleep. |
| can be substituted with chamomile tea, which is | | | | - Get up |
| known to calm the nerves. Follow this with a hot | | | | Don't lie in bed if you can't sleep. If you don't feel |
| bath or shower, the heat will help to lower your | | | | sleepy enough to drift off, your mind will probably |
| internal body temperature, again telling your body | | | | anguish over the fact that you can't get to sleep. |
| to go to sleep. | | | | This will only make it harder to get to sleep each |
| - For sleeping only | | | | time you experience this. Get out of bed and go |
| Make your bedroom your sleep-room. Turn the | | | | into a different room. Do something to distract |
| lights off as soon as you get into bed. Don't read, | | | | yourself until you do start to feel sleepy and then |
| eat or watch television in your bedroom, or do | | | | try to sleep again later. |
| any activity that is not sleep related. Make sure | | | | - Medications to watch |
| the room is dark and cozy; include extra pillows | | | | Medications may interfere with your sleep. It has |
| on the bed and even some teddy bears. Make | | | | been shown that some of the medications below |
| your bedroom into a sleep sanctuary, a room | | | | may cause sleep problems. Check with your |
| that you will instantly feel secure and comfortable | | | | doctor if you are experiencing insomnia and are |
| in, and best of all, a room that you will crave to | | | | also taking any of these medications - |
| sleep in. | | | | amphetamines (diet pills), antidepressants, beta |
| - Clear your mind | | | | blockers (heart and blood pressure), cimetidine |
| Clear your mind of the day's activities or things | | | | (ulcers), clonidine (blood pressure), cortisone, |
| that are due to be done tomorrow. Write a 'to | | | | diuretics (fluid), levodopa (parkinsons), methyldopa |
| do' list for the following day. Organize uniforms, | | | | (blood pressure) and ventolin (asthma). |
| lunches, etc ... the night before. Make | | | | Above all, de-stress. Sharp says that stress is the |
| arrangements earlier than usual so you don't | | | | worst cause of insomnia. Use some of the |
| worry. | | | | techniques above and try to remove as much |
| - Mind demons | | | | stress out of your life as possible, and finally put |
| Kill all the mind demons from yesteryear. Many of | | | | your insomnia to rest. |
| us have issues or events from the past that may | | | | |