What is best to do whenever having difficulties in sleeping?
Boy I wish I knew the answer to this question. I have insomnia really bad. I usually go for a walk with my big dog in the middle of the night, the fresh air helps me sleep a little better even if it is for 4 hours. Get as much fresh air as you can, and breath in through your nose and out through your mouth, this gets rid of the carbondioxide that builds up in your lungs during the course of the day. Meditation is good too to clear your mind. Clearing your mind helps you wind down and relax. Try to get rid of the stressors in your life, walk, jog, hike, anything to take care of yourself. It's not easy to shut down the brain but by providing your body with fresh air it helps your entire body to relax.
I have learned to not stay in bed. Usually when I can’t sleep it is because my mind is doing its' creative spin. It won’t' stop until I give it the chance to create. It could be through writing, drawing, or cleaning/feng shui.
Night time takes on a special aura for me, and I tend to keep lights off, just using candles, and lights on my fake tree. Music is always going, which at night is meditative type of music. If I watch TV at night it is always one of those how to stations, because of my need to learn.
If worry shows its ugly head, which occasionally it does, I write my concerns down and force myself to stay in the present moment. This gives it a different perspective, for the worries seem to shrink. Staying in the present and living in gratitude keeps those worries away.
There are nights my mind just wants to learn, and not create, so I put on an audio book of interest. When I use this system, I will go to bed, for in this case I tend to fall asleep after an hour of listening.
Being an insomniac the majority of my life, I have learned to not worry if I can’t sleep. Sleep will come eventually, but to keep trying to fall to sleep is unproductive. I do well on 6 hrs. of sleep, and feel like crap with 8 hrs. of sleep. My body become too stiff, and it is harder for me to awaken my mind. I am not fond of grogginess. After figuring this out, I do not let sleep or lack rule me. I am a night owl, and live accordingly.
Hello - sometimes your mind is too overactive before you actually turn in for the evening. This is one of many issues that a lot of folks may have and it can be difficult for you to sleep, having so many thoughts going on at once. However this is only one of many reasons not being able to sleep well. Too much caffeine before you retire for the night, is another big no no. Caffeine can be our friends during the morning hours, but can wreak havoc with our sleep patterns at night.
Try taking a brisk walk after dinner time and a few hours before you go to sleep. Either that or run on a treadmill, if you own one, for about a half hour. This may definitely tire you out enough, so you will feel sleepier enough before turning in. This is the most natural way to get to sleep, besides taking some melatonin supplements. Also I've heard that lemon water, or placing a few slices of lemon in a glass of water also does wonders.There is also another natural supplement, called Nutri-Calm. It can be ordered at the following site www.naturessunshine.com (PROVO, UTAH)
Also you will be able to find it at some local health food stores. I have personally tried two of these supplements, before I retired for the evening. And believe me...I slept like a baby! I also felt much more refreshed, upon waking in the morning.
It could also be that you are somewhat, too in tune with the surrounding environment. Crickets, during the evening hours, and other noises including nearby traffic, could all add to reason why we cannot sleep restfully. My solution to drown out the background noises, is to purchase a small fan, or white noise machine. This placed in your room, will definitely do wonders, to not only help drown out irritating background noise, but also put get to sleep much faster. Hope some of these things that I mention, help you in seeking a more restful sleep!
Sometimes It helps us to find out the cause for our insomnia - Is it psychological or physiological? If it is physiological, it may be because of a medical condition or just over-exhaustion. They have to be handled accordingly. Most of the times, however, it is psychological. It may be some item of worry or the habit of the constantly chattering mind. If we embark on short-term and long-term remedies to solve this problem, then sooner or later we will succeed. That way a stable base would be laid and the problem cleared forever.
Short-term Remedies: You can try the following. (You may also discover some on your own).
(1) Lie down flat on your back with no pillow for the head. Have some loose cloth below your neck just to give it gentle support so that it is not strained. Have some pillows and loose cloth to support your legs slightly above the level of your back. The forearms may also be supported so that the elbow angle is about 120 deg. Feel absolutely comfortable. In this position, sleep would embrace you within 10 min. However, you cannot sleep in this posture too long. When you wake up, you may go to sleep without much difficulty in your usual bed. Quite often, the above method overcomes even a worried mind. Keep experimenting with it and don’t give up too soon!
(2) Take a cool or warm bath (as appropriate). Do pranayama (breathing exercise) for about 5 to 10 min. (If you are not familiar with it, you may have to approach a teacher.) Then, go to bed. You are likely to go to sleep soon.
(3) Lie down the usual way. Mentally go through the day’s activity in the reverse way – that is, from the latest in the day to the one in the morning. This mental movement should be done without verbalizing. By the time you have gone half way down the line, sleep is likely to have overtaken you. This is because the mind is unaccustomed to going the reverse way.
Long-term Remedies: (1) Consider the insomnia problem as a blessing in disguise. That is, it has come to make you apply yourself to a problem and solve it completely. That application and the going beyond give you trust and confidence in yourself. With that confidence, you are in a better position to solve other problems in life and grow even deeper in your confidence.
(2) Do some research on self-awareness. The chattering mind can give way to a calm and quiet mind. A good read would be the book ‘Stillness Speaks’ by Eckhart Tolle.
(3) Practice Yoga
To add to what has already been said, trytophan produces serotonin, which in turn produces melatonin. The sleep hormone. Trytophan is in turkey, and milk, as well as nut butters. Eat these in the pm, to promote sleep. Both are available in supplement form. As well as white noise, to drown out noises. Melatonin can be taken in doses as high as 20mg. The usual dosage of 3mg is not enough. experiment with it until you find the right dosage. You should awaken refreshed not groggy, reduce the dosage if you do. Long term insomnia can lead to illness in the long run. Our bodies, and immune system are most active at night, and during sleep, there for sleep is an essential part of overall wellness. http://artist101.hubpages.com/hub/The-B … -Many-Uses
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