Skip to content


April 14, 2014

Do you find it hard to get to sleep no matter how fatigued you are? Or do you wake up in the middle of the night and lie awake for hours, anxiously waiting for sleep? Insomnia is the failure to sleep or too much wakening from sleep that spoils or inhibits daily activities. Sleeplessness has a negative effect on your vigor, disposition, well-being, and ability to function during the day. Prolonged insomnia can lead to severe health problems. Sleeplessness is noticed when one has inadequate or poor-quality sleep because of one or more of the following:

i.             trouble falling asleep,

ii.            waking up repeatedly during the night with trouble returning to sleep,

iii.           waking up too early, and

iv.            non-refreshing sleep.


Changing your way of life and daily routines can put a stop to sleepless nights. Below are the effective cures for insomnia.

  1. Calm your mind. Anxieties, anger, worries, depression and edginess are recipe for insomnia. To ensure that you get quality sleep, put your mind to rest; let go of whatever that happened contrary to your expectation or desire. Dispel the anger, misgiving and frustration you encountered during day and do not worry overly on what tomorrow shall bring.
  1. Being healthy is a key to a good night’s sound sleep and working out can help with that. Try to work out often, but do it during the day or several hours before bedtime; because working out just before going to bed will only impede sleep because your heartbeat rate will be increased and that will keep you awake.
  1. Refrain from caffeine or liquor in the evening and check your daily intake. Caffeine will stimulate your body system and make it extremely challenging to sleep, while liquor will hinder you from getting sound sleep your body desire.
  1. Avoid eating heavily in the evening and eat at least three hours before bedtime. If your stomach is filled with much food, your system will be tasked to perform digestion. Consequently, you will not get the sound sleep you need to feel reinvigorated.
  1. Abstain from sleeping during the day; take a walk instead, as you would find it difficult at night to fall asleep. Reduce sleeping frequently during the day so as not to remain alert all through the night.
  1. If you are not sleepy, do not go to bed. Read a book or listen to some soft music until you start to feel sleepy. Going to bed when you not feeling sleepy will only make you restless and create anxiety.
  1. If your bed is excessively hard or soft, or if your pillows are not just right, you may experience a hard time trying to sleep. Get the right mattress and pillows that will ensure comfort for your body. Being comfortable is a prerequisite to having sound sleep.
  1. At times, sleeplessness can result from being woken frequently by loud noises. Often, the sleeper is not cognizant of what awoke them. Try to sleep in a quieter room, or fix earplugs. The best sleep atmosphere is one that is dark, silent, comfortable, and serene. Use your bedroom only for sleep and sex. Do not work, eat, watch television or argue with your bed partner. This will send signals to your brain when you enter the room that “It’s time for romance or sleep”.
  1. Use your bedroom only for sleep and sex. Do not work, eat, watch television or argue with your bed partner. This will send signals to your brain when you enter the room that “It’s time for romance or sleep”.
  1. Practice breathing exercise as a relaxation technique. Many people do not breathe as deeply as they should. Breathe fully to involve not only your chest but also diaphragm, the lower back and the ribcage. This is called abdominal breathing and it helps relaxation. Shut your eyes and take deep, full and slow breaths. Make each breath go deeper than the previous. Breathe in with your nose and out through your mouth.
  1. Move the clock in your bedroom out of sight. Intently observing as the minutes tick by when you are yet to fall asleep, knowing that you will be exhausted when the alarm goes off, is a guaranteed pointer to sleeplessness. If you would use an alarm, ensure you place it where you cannot see the time when you are in bed.
  1. Listen to special music or audio CD that will re-chart your brain wave pattern to slow down. You can re-program your brain and teach it to prepare for sleep. It has been scientifically proven that brainwaves have an electrical signal that can be shown on a chart created by an electroencephalograph, EEG. The waking brainwave form is quite dissimilar to their sleeping brainwave form. When audio signals from the new sleep CD are perceived, the brain actually corrects its form in consideration of the rhythm of the sleep CD. The brain then creates new trails for these forms to be remembered, and once that is done, it is not forgotten.




From → Uncategorized

Leave a Comment

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: