11/01/2013

Cant Sleep

Filed under: — admin @ 15:53

Cant Sleep

cant sleep

 

Virtually everyone suffers from occasional nights of poor or inadequate sleep.

But an occasional bad night does no real harm so long as your doctor is satisfied there is no medical reason behind your lack of sleep!

 
Chronic Stress

I am thinking more about those times when problems seem to overwhelm you and you lie awake at night worrying about how to solve them. You see we’ve all gone through them! We need normal levels of stress to allow us to work at our best. It is the higher chronic levels bringing repeated sleeplessness that affect your ability to cope with stress at work and at home.

Click Here To See How to Cope With Chronic Stress!

So how can you resolve this problem of not sleeping regularly or enough? How can you relax your troubled mind? Why do you need to sleep?

Melatonin

Melatonin supplements that can hasten restful deeper sleep and ease jet lag, without the hazards of prescription drugs, are now freely available.However, if you do need to go down this route, please only order from trusted websites that ensure pharmaceutical grade products.To read about the benefits of using melatonin supplements and to order one of the best, click here to transfer to Amazon.co.uk.

Sleep Patterns

Sleep occurs naturally as part of your body’s process to rest and recharge your cells.

As night falls, our body produces the hormone melatonin that in simple terms directs our body when to go to sleep and how long we should sleep to awake refreshed and ready for the day.

Excessive stress hormones – just like too much light- can overwhelm our ability to produce this important hormone. So do not go down this path. You need to reduce stress and look to stress management to control your approach to bedtime.

Studies show the harder we try to fall asleep the longer it takes. Sleep progresses in phases of about 90 minutes or so moving from lighter to deeper sleep to Rapid Eye Movement (REM) phase and then starts all over again.

If you can’t fall asleep within 30 minutes or so, don’t toss and turn, get up and do something different in a quiet dimly lit room before returning to bed after another 30 minutes. Then relax and drift off. Don’t worry about the future or relive actions from the past,blank your mind relax and drift off.

Sleep Routines

To get a regular good night’s sleep, you must develop a routine.

Consistency is the watchword and a regular daily timetable provides the best reinforcement for your body’s internal clock.

Your body and mind quickly recognise the signals that sleeptime is approaching.

They ensure automatically that the production of melatonin reaches its peak at just the right time.

Use your bed for sleeping and sex only! Stop all bad behaviour and habits.

No reading in bed, watching TV, drinking coffee, eating, worrying about the future, despairing about events that have happened and that you can do nothing about.

In fact, dump the past. It has gone, it has happened, you cannot change it so forget it.

Sleep Training

Once you have trained your mind and body to go to sleep, you will approach bedtime with much more confidence. More confidence because you know that you will be able to fall asleep without difficulty just by following your new established routine.

Consign any worries straight to your clever subconscious mind and forget about them when you go to sleep.

With some training, you will be amazed at the innovative solutions produced whilst you sleep.

Just make sure your writing pad is nearby to note down your solutions when you awaken.

Sounds laughable but it really works! Just keep at it and see what happens!!

Sleep Rythmn

It may take time to develop a successful sleep rhythm routine that ensures a good night’s sleep almost every night.

–   Try dimming the lights an hour before going to bed
–   Switching off  TVs and computers
–   Taking a warm bath
–   Listening to soothing music or practising yoga, meditation or other relaxations

Of course, I don’t mean all at once – unless really desperate!

Useful foods

Try not to eat close to bedtime but if you have to, then eat products rich in the amino acid tryptophan– a natural sleep inducer.

–  It’s found in many foods like cheese, chicken, eggs, turkey, nuts, yoghurt or milk

–  The body cannot produce tryptophan but uses it to produce serotonin – a key agent in sleep.

But it may be simply that your body is just not producing sufficient melatonin for a refreshing restful sleep. Then you’re going to need some help to move into a good night’s sleep.

Melatonin

Melatonin supplements that can hasten restful deeper sleep and ease jet lag, without the hazards of prescription drugs, are now freely available in many countries.

It’s worth repeating, if you do need to go down this route, please only order from trusted websites that ensure pharmaceutical grade products.

To read about the benefits of using melatonin supplements and to order one of the best, click here

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