Insomnia

Insomnia part 1

Do you have trouble getting restful sleep? You’re not alone. According to the American Sleep Association, 50-70 million US adults from some form of insomnia. 

Insomnia is generally defined as difficulty falling asleep or staying asleep, but it also includes waking too early in the morning and not feeling refreshed.  

For some, insomnia is sporadic. Others suffer a predictable, dreadful pattern. Whatever the case, it is imperative to get regular, restful sleep so your body can heal itself and prevent sickness.
 

Why can’t I sleep? 

Discovering the causes of insomnia may require expert help, however there are some things we can do on our own:

• Establish a circadian rhythm by going to bed and getting up the same time each day.
• Keep your room cool at around 67 degrees during the night. 
• Avoid caffeine and alcohol late in the afternoon and evening.
• Eliminate blue or green light from electronic devices which can interfere with sleep and inhibit our immune system.
• Be mindful of sugar and carbohydrate intake, especially in the evening.
• Avoid computers and video screens for at least an hour before sleep as this can shut down melatonin production.
• Find practical solutions to sleep interruptions: i.e. keep pets off the bed, use ear plugs or white noise for snoring spouses etc
• Sleep in total darkness. Consider using black out blinds, curtains, and eye shades. This will increase melatonin production.