Dealing with insomnia

Insomnia affects almost everyone at some time or another. The World Health Organization says that one-third of the world's population experience insomnia at some stage in their lives, with approximately five per cent needing medical treatment.

Insomnia can be brought on by any key change, including the change in seasons. It can be brought on by the stress of moving, getting a new job, being pregnant, having a baby, getting married, financial problems. It can be brought on by many conditions including a bad cough or cold, the aftermath of an accident, diabetes, chronic pain (e.g. fibromyalgia, hypothyroidism), aging, depression, certain types of medication (e.g. steroids, some anti-depressants) and grief. Most insomnia resolves itself in a week to three or four weeks. That may seem like a long time, but you may have to be patient. For some people though, insomnia is a chronic condition that affects quality of life and relationships.

Research and experience has shown there are a number of ways to alleviate insomnia that are natural and within your control (yes – you can be in control if you decide to be):

• Go to bed and wake up at the same time every day, including days off and during vacations. Your body will get used to going to bed at the same time and will shut down with practice and your personal bedtime “cues” (e.g. turning down lights, turning off music, closing curtains, etc.). Changing your bedtime even once or twice a week can take two months to correct.
• Avoid caffeine from mid-afternoon on. Coffee, black and green tea, carbohydrate drinks (e.g. Coke, Pepsi), energy drinks (e.g. Red Bull) and chocolate are big culprits.
• Avoid sugar including honey from mid-afternoon on… including desserts and snack foods. Have desserts at lunch or mid-day when your body has time to burn off the carbs; choose low-carb/low sugar afternoon snacks (e.g. some peanuts)
• Avoid strenuous exercise a few hours before your bedtime. Exercise will gear up your body, not calm it down.
• Try not to eat 2-3 hours before bedtime but don’t go to bed hungry either. Chamomile tea and a slice of toast with a bit of Becel, cream cheese or peanut butter can calm you.
• Do only relaxing activities in the hour before bedtime to let your mind calm down. Stay away from news and action programs/movies; read something calming, listen to quiet music, meditate; write in your journal
• Make sure your bedroom is well ventilated with fresh air
• Take a warm bath (not hot – that can stimulate your body and wake you right up)
• Turn on a fan on low speed if needed in your bedroom to provide white noise to filter out street/building sounds
• Avoid incense and other scents that can interfere with sleep
• Avoid sleeping pills – train your body to sleep naturally
• Avoid discussions of major things with your spouse, partner or children for at least an hour before bed. Make an agreement with family members that they won’t call you or bring up issues at least 2 hours from your regular bedtime (that includes arguments over homework, last-minute assignments and issues with boyfriends/girlfriends/kids).
• Stop answering the phone at least 2 hours ahead of your bedtime. Let people know you don’t answer the phone after a certain hour. Turn off the ringers.
• Avoid long afternoon naps. If you simply cannot get through the day without a nap then you are sleep deprived. Some people thrive on 6-7 hours sleep; most people need at least 8 and some need 9-10 hours sleep. If you need 8 hours sleep and get fewer you could become sleep deprived. If you are sleep deprived, the cause of the sleep deprivation will need to be addressed before you can bring your sleep needs into balance. If it’s insomnia, everything above will help. If it’s because of a sick child or travelling through time zones, those are different matters but many of the tips above will help (especially avoiding caffeine).
• If you are awake at night for more than about 30 minutes, get up and read quietly with a cup of chamomile tea or warm milk. Tossing and turning will often just get your mind going in aimless ways that further prevents sleep. Don’t turn on the t.v. or do e-mail, etc…. that also gets your mind working way too much for sleeping.

Things to think about when you’re trying to get to sleep or get back to sleep:

• List all the things in your life that you are thankful for – your life, your health, a job, a home, enough food, some good friends, your pet, make that list as long as possible … think positive only and let anything negative go so you can relax and get to sleep
• Plan a flower garden – whether it’s real or imagined, at a house, garden home or off a balcony… imagine the flowers you’d like to grow and how they would look, when you would buy them, how you would plant them… zzzz (or plan any other positive project – restoring an old car, decorating a room, etc.)
• Think of your dream summer or winter vacation spot…feel the air, warmth, wind, how the place looks and feels… feel how you could relax