Make me snore!
There are three main ways doctors try to “treat” insomnia without medication. These interest me as I worry about becoming addicted to a sleeping medication and having to “learn” to sleep without it.
1. Relaxation Therapy: this type of therapy aims to reduce stress and body tension. As a result, your mind is able to stop “racing,” the muscles can relax, and restful sleep can occur.
2. Sleep Restriction: some women suffering from insomnia spend too much time in bed trying to fall asleep. The goal of sleep restriction is to sleep continuously and get out of bed at the desired wake time. This treatment involves, for example, going to bed later or getting up earlier and slowly increasing the amount of time in bed until the person is able to sleep normally throughout the night.
3. Reconditioning: this means using your bed only at bedtime when sleepy or for sex. Avoid other activities in your bed, such as reading or watching TV. Over time, your body will relate bed and bedtime with sleep.
So then we must think about what we can do to sleep better!
Try to go to sleep at the same time each night and get up at the same time each morning.
Do not take naps after 3 p.m.
Avoid caffeine, nicotine, and alcohol late in the day or at night.
Get regular exercise. Exercise during the day–make sure you exercise at least 5 to 6 hours before bedtime.
Make sure you eat dinner at least 2 to 3 hours before bedtime.
Keep your bedroom dark, quiet, and cool. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a “white noise” machine to cover up the sounds.
Follow a routine to help relax and wind down before sleep, such as reading, listening to music, or taking a bath.
If you can’t fall asleep within 20 minutes or don’t feel drowsy, get up and read or do something that is not too active until you feel sleepy. Then try going back to bed.
If you lay awake worrying about things, try making a to-do list before you go to bed.
January 19th, 2007 at 7:41 pm
I love my sleeping mask or eye bra as its known here.