Causes of insomnia - Obstacles to sleep
The first thing to do when tackling insomnia is to remove the obstacles to sleep.
Caffeine and other chemical stimulants… They’re stimulants, what more do you need to know - if you want sleep, don’t take stimulants… (e.g. don’t drink coffee after lunchtime as a rough guide)
Mental stimulants… Watching exciting TV programs, reading real page-turner, can’t-put-down novels, or doing anything else that gets you mentally stimulated just before going to bed is not going to help you sleep!
Mental obstacles… Stress and anxiety - these are more difficult to control, but one method that should help is making a break between work and personal life - by either mentally unwinding (watch TV, read a book etc. to break the hold of work related thoughts), or physically, by doing regular exercise – especially after the work day ends - a long walk, jogging, the gym… this also relaxes you mentally as well as tiring you physically - but don’t do it close to bed time, as it can also wake you up!
If you have a problem such as fear, due to real threats; or grief due to a recent bereavement, then it would be advisable to seek professional help or counseling – as solving that underlying problem will have a greater effect than trying tackle the insomnia which this serious underlying situation is causing. The same applies to physical problems such as painful conditions or illnesses – i.e. seek professional help for any know medical causes first!
So that’s it - next is what to do to encourage sleep!
Cheers,
Andy