Do you ever find yourself wide awake long after you go to bed at night? Well, you're not alone. An estimated 30 million Americans are bothered by insomnia. They either have trouble falling asleep at night, wake up in the middle of the night, or wake up too early and can't get back to sleep. And when they're not asleep, insomniacs worry about whether or not they'll be able to sleep.
An occasional sleepless night is, well, nothing to lose sleep over. But if insomnia bothers you for three weeks or longer, it can be a real medical problem.
Many old-fashioned remedies for sleeplessness work--and work well. Next time you find yourself unable to sleep, try these time-tested cures:
- Avoid caffeine in all forms after lunchtime. (Coffee, tea, chocolate, colas, and some other soft
drinks contain this stimulant, as do certain over-the-counter and prescription drugs; check the
labels for content.) This is the last thing a wide-awake insomniac needs.
- Don't nap during the day, no matter how groggy you feel. (Naps decrease the quality of
nighttime sleep.)
- Take a nice, long, hot bath before bedtime. (This soothes and unwinds tense muscles, leaving you
relaxed enough to fall asleep.)
- Read a book or do some repetitive, tedious activity, like needlework. Try not to watch television
or listen to the radio. These kinds of distractions may hold your attention and keep you awake.
- Make your bedroom as comfortable as possible. Create a quiet, dark atmosphere. Use clean,
fresh sheets and pillows, and keep the room temperature comfortable (neither too warm nor too cool).
- Ban worry from the bedroom. Don't allow yourself to rehash the mistakes of the day as you toss
and turn. You're off duty now. The idea is to associate your bed with sleep.
- Develop a regular bedtime routine. Locking or checking doors and windows, brushing your teeth,
and reading before you turn in every night primes you for sleep.
- Count those sheep! Counting slowly is a soothing, hypnotic activity. By picturing repetitive,
monotonous images, you may bore yourself to sleep.
If, after three weeks, you still have trouble sleeping despite your efforts, see a doctor to rule out any medical or psychiatric problems that may be at fault. |
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