As the darker nights draw in, you may find yourself getting cosy – mug of hot chocolate in one hand, and the remote control in the other. You feel relaxed, you may feel a little sleepy … but when its bedtime and your head hits the pillow, you suddenly feel awake again.
If you’ve ever had insomnia you will know just how draining the condition can be. I am getting more and more emails, from people unable to sleep at night, from the anxiety caused by Coronavirus. So, in this weeks blog post I will talk about Insomnia and look at what can be done about it.
We all have experienced evenings when we find it hard to get to sleep at night. And if we do manage to get to sleep, we may find it hard to stay asleep. Sometimes, it can be down to a change in lifestyle, being more sedentary during the day for example, and if we increase our exercise we find that we can sleep easy again.
As we grow older, we may find that we’re awake more, and of course, there will be times when we have a big life change, such as becoming a new mother, where we mustn’t sleep ALL night!
Sleep problems are pretty common and are something that will affect all of us, but if it goes on for a month or longer then it might be time to talk insomnia.
What Is Insomnia And How Can It Affect Us?
Insomnia is a condition that prevents us from getting good sleep at night. You may be suffering from Insomnia if you are experiencing any of the following symptoms:
- finding it difficult to fall asleep at night
- lie awake for long periods at night
- wake up several times during the night
- Become frustrated and worried at not being able to sleep
- feel down, depressed, anxious
- have difficulty concentrating
What Can You Do To Stop Insomnia?
The first thing to do is to acknowledge that you are having trouble sleeping and know that it is nothing to be embarrassed about. Insomnia happens to almost all of us and often happens because we have something that is bothering us mentally.
Right now, under the current pandemic climate, insomnia is really really common. We all have a lot of worry and stress right now and so sleep is going to be affected. Here are some of my tips on what YOU can do to ease your insomnia.
Tell your friends and family that you are experiencing Insomnia.
Talking about things can be really helpful. More often than not someone you know will say hey me too! And you will find that as you sit and chat about things, your mind already feels lighter. Sometimes, just saying that you are having trouble sleeping at night can help you address what’s really going on for you.
Write down your worries before you go to bed at night.
Sometimes, we lie awake at night worrying about things, so one great way to stop that is to write down the things that we worry about. Think of it like a brain dump, the opposite to a gratitude journal, let all of those worries out on paper and then once your mind feels more free from that, write a list of the things for which you are grateful.
Create a bedtime ritual.
Think warm milk and honey, lavender oil in a nice hot bath, clean bedsheets, and soft pyjamas. Devote at least an hour before you go to bed, where you take the time to relax. We often spend so much time dashing around, and chatting online until our head hits the pillow, so make sure that you kiss goodbye to your to-do list and give yourself an hour.
Make your bedroom a place that is sleep conducive.
Are you sleeping in sheets that have seen better days? is your mattress bumpy down the middle? Does your bed squeak when you roll over? Are you leaving a night light on? Do you sleep with your phone next to you on the pillow?
If you answered yes to those things then you really need to revamp your sleep space.
- Keep your bedroom minimal – lose the clutter, a busy room adds to a busy mind.
- Get clean, new bedding and make sure that you have no issues with your mattress.
- Don’t sleep with the noise of social media.
Address any issues that may be going on, on a subconscious level.
If insomnia keeps on rearing its ugly head for you, and seems to be more of a long term rather than a short term issue, it could be that there is something going on on a deeper level. Longstanding anxiety, stress, depression, can all lead to long term insomnia and the only way to really get to the bottom of it is to … get to the bottom of things.
To deal with such a scenario, book a free clarity call with me so that we can talk about what could be going on for you. I can then treat the deeper underlying issue, which will mean a good nights sleep for you! Book your call here.
I hope that this article helps you, and gives you some ideas about how you can begin to deal with your insomnia. As always, I am here for you, I hope that you have a great week ahead,
Christopher Paul Jones.