…is not uncommon. Most people will at some point in time, experience problems sleeping. Up to about 30% of people in the UK have regular episodes of insomnia and it tends to be more common in women.
Insomnia can present as difficulty getting to sleep or waking in the night and then not being able to go back to sleep. For sufferers this becomes a problem because they can’t feel rested and refreshed the next morning, even though they’ve had enough opportunity to sleep.
Of course, no two people need the same amount of sleep – age, lifestyle, personality, all play a part in determining the amount of sleep you need.
The most common symptoms of insomnia are:
- difficulty falling asleep
- waking up during the night
- waking up early in the morning
- feeling irritable and tired and finding it difficult to function during the day
What causes insomnia?
Stress, anxiety and excessive use of technology are the most common causes of insomnia, but it can also be caused by some other conditions such as depression, some medications and alcohol.
How does one deal with insomnia?
A good SLEEP ROUTINE is essential to getting a decent night’s sleep.
Here are some simple but effective strategies:
- Go to bed at a regular time
- Have a warm bath if you enjoy one; add a candle and some music if that helps
- A warm drink (not alcohol) can also be soothing
- Do NOT check the news, Facebook posts or any gossip on your mobile phone at least 1 hour before you plan to go to bed. The blue light is not conducive to sleep as I recently have experienced. So I am now forced to wait till the morning to check on results of the Australian Open. That’s ok, I will live and get a decent night’s sleep in the bargain
- Keep the bedroom free of television sets and radios – this is contentious because a lot of people listen to various podcasts before bedtime. This is exactly what we are trying to avoid, being dependent and/or connected with external stimuli at bedtime
- Use a wonderfully scented moisturiser and take your time applying this all over and stay focused on this task, really enjoying the experience. The chattering monkeys in our heads are the main reason why we stay awake. Connecting with your body will help to disconnect from your mind.
- Invest in some lovely luxurious (or comfy) nightwear – snuggling into these will start conditioning your mind to realising its’ time for slumber
- Finally, try some Mindfulness meditation, especially the body scan which will help you to reconnect with your body and disconnect from your mind
If you are new to Mindfulness and would like to try it without obligation, then join us for our FREE Mindfulness Practice Sessions, held twice a month in Lower Earley. You will be sure to receive a warm welcome.
If these simple strategies don’t work, then please do get in touch and I will be happy to help further.