Friday, September 30, 2016

If you are suffering from insomnia, here are some tips

If you are suffering from insomnia, and many people do from time to time, there are some tips I can share with you that may help such as going to bed and getting up at the same time. Keep in mind; your body is a marvelous machine that was created by God and God is a very punctual and organized being. Because that is so, He knows that our bodies need sleep and one of the best ways to do this is to keep a good sleeping routine.

Also, keep your bedroom dark, cool and comfortable. Sleep goes better when there are no lights, no distractions and the temperature is cool and comfortable. In addition, leave your worries and problems out of the bedroom. If something is bothering you, take it to the good Lord, write it down on paper and then go to bed. And, if you find that you can't sleep, get up and read, listen to some soothing music or watch something boring on TV. Stay with that activity until you are tired, then go to bed.

It also helps to either read or listen to calming music before going to bed. Physical activity should end at least three to four hours before going to bed. Exercise during the day; however, can prepare you for a good night's sleep. Walking or bicycling, for at least a half hour to an hour each day, are exercises that calm the mind and body down.

In addition, sleep medication, under the guidance of your doctor, can also help. Non-prescription sleep aids can also help, something like Melatonin. However, sleep medication should only be taken under the guidance of your doctor and only used as a temporary measure to treat insomnia.

One other method that is longer-lasting and effective in treating insomnia is behavior-modification therapy. Behavior-modification therapy is helpful because it works to change the behavior or behaviors that are keeping you awake at night. For instance, if you are watching too much TV at night, especially shows that are violent, loud and disturbing, they could be causing insomnia. Or, if you are exercising an hour before bed, that, too can keep you awake.

Food that is high in fat and salt can also keep you awake. Foods like spaghetti, steak or casseroles that are heavy in fat and calories, food that is eaten several hours before going to bed, can keep you from sleeping. Or, if you lie in bed thinking about all the negative things of the day or worrying about what might go wrong the following day, all of these negative actions can keep you awake.

To change your behavior, first find out what is keeping you awake--food, exercise, worries or too much TV. Once you zero in on what is keeping you from sleeping, then you can begin to work on correcting those issues. If worries about sleeping or anything else is keeping your eyes open, try telling a short story to yourself, where you make  a clear decision in your thinking to solve the problem. In other words, try repeating in your mind something repetitive every night, where you provide an answer that leads to sleep. For example, set up a brief story such as making a decision about how and where you will sleep at night. Create a simple and clear dialogue with another person about where you prefer to sleep. Give a standard answer in your mind and as you drift off to sleep, see in your mind where you will be sleeping. It is a comforting thought because every night you make similar decisions and before you know it, you are sleeping because the thought is repetitive, relaxing and comforting. Try it and see what you think!

Try one or more of the above tips and get a good night's sleep! Remember, God wants you to sleep and be healthy and He is always there when you need Him. Because He is the Creator, He will never leave you nor forsake you!

Copyright Toni Star 2016