After failing to sleep for a few nights, you may become anxious and worry that you won’t sleep again, which can prevent the onset of natural sleep – this is termed Fear Insomnia. A major step towards fear or anxiety insomnia treatment can be to accept that you can cope with its effects, thus reducing the fear of not sleeping. You would then build upon this with behavioral therapy.
Normal foods or behaviours can act as obstacles to sleep: Caffeine and other chemical stimulants. Stress and anxiety from work, watching exciting TV programs (horror films for instance), reading really exiting novels in bed can all hinder sleep. You should look at removing any obstacles to sleep.
For instance you should not consume a caffeinated drink such as coffee after about 1pm – try drinking decaffeinated coffee instead, at least after lunch. You should not consume alcohol within two hours of going to bed, as although it may make you drowsy initially it can inhibit sleep when you wake up in the middle of the night.
There are three main areas where you can encourage sleep:
- Sleep Environment – ensure your bed is comfortable and the bedroom is quiet, dark and not too hot or cold for comfortable sleeping
- Sleep Discipline – only using your bed for sleeping (and sex), not for watching TV, studying, playing video games etc.
- Sleep Conditioning – creating a routine, going to bed and getting up at the same time
You cannot force sleep and two things which often cause problems are worry that you won’t get to sleep, or won’t get enough sleep and your mind being too active. You need to be relaxed before sleep comes, and that cannot be forced either. Hot drinks, warm baths and other relaxation techniques can help with relaxation.
The results of behavioral therapy may take effect slowly but are long term – the creation of good habits which make you less prone to insomnia.
Insomnia and Sleeping pills
Drugs may seem to provide amazing insomnia relief compared to behavioral therapies, but their results are short term and they often have other side effects.
Relaxation
Regular exercise can help control stress as well as breaking up the day after work to distance you from work problems. If done in the evening it helps relax the body in preparation for later sleep… Note that you should not exercise just before going to bed, as it may energise you immediately afterwards!
A warm drink, dairy and soy products, eggs, rice and grains as well as foods high in carbohydrate such as bread or crackers can all aid relaxation before bed.
If you are finding difficulty relaxing a warm bath can help – but don’t stay there too long, or have the water too hot!
For mental and physical stress or tension, try relaxation or meditation techniques. Once a good sleep rhythm is established, then you may no longer need them, though with continuous practice they become more effective. If you are skeptical then just treat them as fun – something to do while you are lying awake anyway.
Andrew. P. Jones is an insomnia sufferer who has assembled information on the disorder and behavioral treatments for it. The object being to present the basic information clearly and concisely, thus saving others the time and effort. eBook on dealing with insomnia at http://www.simplyinsomnia.com
Check his blog for brief introduction & graph on insomnia at http://andrew-p-jones.com/insomnia-a-simple-guide/