What keeps you awake when you should be sleeping? Swallowing a sleeping pill without searching for the cause of your insomnia, may help for a while, but ultimately you will begin to have side effects from the pills. Far better to find the cause, and where possible to either eliminate it, or solve it in some manner.
Inadequate sleep hygiene may be the root of your problem, in order to sort out this problem you need to establish a before sleep routine, and stick with it .
1. Leave all the day’s anxieties in the living room, not the bedroom. Mulling over the day’s problems while attempting to sleep is an exercise in futility, instead of going to sleep, you will be in awake mode for hours after.
2. Exercise a couple of hours before bed, not directly before bed, otherwise you will be in alert mode. Those who have more physical type occupations are more likely to experience sound sleep than those who are sitting in front of computers all day.
3. Do not drink alcohol before bed, even though you may have noticed that you fall asleep quickly after a few drinks, your sleep tends to be fragmented.
4.Smokers tend to have sleep problems often as a result of snoring and sleep apnea.
5. Coffee before bed is very likely to produce restless sleep, that is if you are lucky enough to get to sleep after drinking coffee.
6. Don’t go to bed hungry, make sure you have a light protein carbohydrate combination before bed. The tryptophan in the protein part of your snack, which induces sleep, will not kick in if unaccompanied by carbohydrate. Moderation is the key here, for if you overeat that can also keep you awake, just eat enough to prevent hunger pains keeping you awake.
7. Make sure your environment is as quiet as possible, if you have to sleep near a railroad track you will need ear plugs. If you have a baby in the house you can’t use ear plugs, unfortunately you need to hear them when they cry, there really is not much you can do about this, it’s one of the trials of being a new mother. Playing white noise CDs may help the baby to sleep, that is if it isn’t hungry.
8.Going to bed at the same time every night and getting up at the same time will help establish sound sleep. Erratic sleeping patterns with late nights followed by late morning awakenings upset the circadian rhythms and result in impaired sleep.
9.Excessively hot or cold rooms also interfere with sleep, the temperature needs to be maintained at a constant comfortable one.
10. Fear may prevent sleep, fear of the dark, wild animals, snakes, robbers or whatever can prevent sleep. A couple of doses of Mimulus ( Bach Flower remedy) will solve this problem.
11. If you fear to fall asleep. but have no idea what you are afraid of, then a couple of doses of Aspen (Bach Flower remedy) will solve this problem.
12. If you can’t leave your anxieties in the living room, then take a couple of doses of Agrimony ( Bach Flower Remedy) before bed.
13. If you can’t stop the constant flow of your thoughts, if you constantly mull over the insults and injuries you may have suffered during the day, then a couple of doses of White Chestnut ( Bach Flower remedy) will end the turmoil in your mind, and allow you to sleep.
http://www.sleep-problems-nomore.com/Bach_Flower_Remedies_for_Sleep_Disorders.html
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