ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Help for Insomniacs

Updated on February 5, 2017
Are you an insomniac? Want some practical tips for getting a good night's sleep?
Are you an insomniac? Want some practical tips for getting a good night's sleep?

About Insomnia

Approximately thirty-two million people in the U.S. are insomniacs. I don't know of anyone who hasn't had the odd sleepless period in their lives. Usually, it's stress induced and once the stress is gone, sleeping patterns can start to return to normal. Unfortunately, one person in eight isn't so lucky. That's what the statistics boil down to, one in eight. That's a lot of people who are not getting enough sleep. If you're among them, you're familiar with the frustration and all the associated symptoms. If not, you might be wondering if you have a problem. Hopefully, there is something here, in this hub, that will prove helpful to both groups.

Symptoms of Insomnia

So, how do you know when insomnia is serious enough for a doctor's visit? What telling signs indicate that you are a full fledged insomniac? Here are some symptoms:

  • You have difficulty falling asleep and staying asleep
  • Your exhaustion is affecting your daily life, i.e. poor concentration, irritability, forgetfulness, accidents
  • You've tried everything, even things you shouldn't and nothing helps

If you've had trouble sleeping properly for a few weeks or more, don't put yourself through anymore suffering. Get thee to your doctor and ask for help. Your physician will make sure that there are no underlying medical conditions first then will likely start asking you questions. For example, are you a chronic snorer or have you gained weight? He or she will look into the most common causes initially to try to help you. If necessary, a sleep clinic may be recommended.

What Not to Try - Then What?

When you're desperate for sleep, you'll try just about anything. Insomniacs often resort to substances such as alcohol, antihistamines, cold medicine and even drugs. Many of these typically compound rather than help the problem.

Okay, so what should you do? There are a few things that you can try. If you're one of the luckier ones, you are experiencing a very short lived bout and the following suggestions will take care of it for you. Insomniacs who've lived without proper rest for some time may also be helped. Unfortunately, there's no way to tell for sure, you have to try it and see.

Zen Yourself to Sleep

If you are able, meditate for fifteen minutes before retiring. This can help clear your mind and body of stress, helping both to relax and prepare for sleep. Feel free to meditate for longer if you can because the more you do it, the less activity you'll have going on in your brain. When you get good at it, you'll be amazed at the difference. It may well become a bedtime tradition for you.

Prepare Practically

There are some common sense ways to prepare for bed that makes a difference for some people.

For example, retire when you're sleepy, preferably before ten. Mild insomnia and those tired mornings can sometimes be alleviated by this alone. Going to sleep by ten ensures a deeper, more restful sleep. If you are not tired by then though, don't force it or you'll stress yourself out and make things worse.

Something else you can do is avoid fatty or sweet foods. They are hard to digest and will keep you awake. You should also avoid having a heavy meal in the evening.

There are a few other simple tricks that can work:

  • Have a relaxing massage
  • Drink a glass of milk before bed
  • Drink plenty of water throughout the day (slow down after 6 or your bladder may wake you from a sound sleep)
  • Have a warm bath
  • Put on soothing music to listen to while you drift off
  • Limit your intake of caffeine and chocolate - any stimulant, actually
  • Maintain a healthy diet and get regular exercise - it really helps!

Give any or all of these a try. They don't cost anything and they just may help you overcome insomnia in an easy, natural way.

Take Some Advice from Dr. Oz

Lose the Spare Tire

If you suffer from abdominal obesity, you are carrying around visceral fat. This is the stuff that accumulates as you avoid activity and eat saturated fats. It packs itself around your vital organs, robbing you of good health and good sleep.

People with excess belly fat are often awakened when they experience sudden changes in their blood glucose levels. What happens is, their blood sugar plummets and the adrenalin kicks in to make sure that the brain is getting necessary glucose. Naturally, the adrenalin rush wakes a person up. Apparently, 3 a.m. is the most common time for this to happen. Why? I honestly don't know but I suspect it has to do with the time of the last meal before bed.

Balancing the blood sugar is the key here. Stabilize it and you should sleep better. Diet plays a big part and there are some natural health products that can assist you. Don't forget about the exercise either because it's crucial and the only sure way to get rid of some of that abdominal fat that is contributing to your insomnia.

May You Sleep Long and Well

I don't believe there is anything at all that can hurt you here. You have nothing to lose and a good night's sleep to gain.

Best of luck, may your rest be peaceful and your days energized.

© 2010 Herald Daily

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)