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Trouble Sleeping? by Bonnie Lloyd

All of us from time to time have trouble sleeping. Whether you just can't sleep tonight, for the last few nights or even if you can't remember the last time you slept right through the night, there are there is hope! Before we look at steps to help you sleep, let's look at why we need to sleep.

Sleep is one of the most mysterious natural bodily functions. We all are individuals and our sleep patterns reflect that. Margaret Thatcher is one of the 5% of the population who can happily exist on 3 to 4 hours sleep per night. Leonardo da vinci was reputed to only sleep for a total of 1½ hours per day in a series of 15-minute naps. The Composer, Johannes Brahms, was a well-known afternoon 'napper' and was said to have dozed off while composing his famous Lullaby.

Though the average 8-hour a night sleeper spend 25 years of their lives asleep, we rarely see another human sleep except in art. The Sleeper in many great works of art often depicts something other than peaceful slumber. Sleep can represent vulnerability, human weakness, laziness or sloth. Sleep is often a metaphor for death. How many times have you heard a child being told that it's pet has been put 'to sleep'? This combined with dreams, the place where some of our biggest fears can be played out, can make sleeping a very frightening prospect!

The fact that more and more people are experiencing disturbed sleep patterns comes as no surprise considering the highly complex and stressful lives that we lead. There are all manner of outside influences that can keep us tense, alert and our minds occupied whilst lying in bed trying to get to sleep. The key is to acknowledge how our daily lives can affect our sleep and to know that there are many things which can help you to regain a decent nights sleep.

By following these simple steps every day, you can greatly increase your chances of a restful nights sleep. This may have an immediate affect though most people notice an improvement over a 7-day period. This method will be most useful for people whose sleep is affected by their day-to-day lives.

• During the Day
  
  
  • Get up at a reasonable hour. Set your alarm and make sure that you get up when it rings. It is important to get a schedule into your day. Your body will get used to your regular waking time and this will help your body to rate how much sleep it needs. Don't be tempted to sleep in if you had a bad nights sleep the night before, we're training your body for a regular sleep pattern and irregular sleep has proven links with staying in bed late into the morning
    
    
  • Don't be tempted to nap throughout the day. We're trying to get a regular nightime sleep pattern. You're body will learn that the only time to sleep is at night.
    
    
  • Try to get 20 minutes exercise every day. It not only tires the body but is also being prescribed by doctors in the treatment of depression!
    
    
  • Eat regular meals. Have 3 well-balanced meals. As the saying goes, eat breakfast like a King, lunch like a Duke and dinner like a Gentleman. In other words, have your largest meal as breakfast and each meal gets smaller after that! Try not to eat past 9 o'clock each night as doing so can add to a restless night.
    
    
  • Try not to drink Tea, Coffee or fizzy drinks. If you cannot go without these at all then do not drink them past 3 in the afternoon. These drinks are stimulants and could keep you awake when you would rather be asleep.
    
    
• Bedtime
  
  
  • Make sure that your bedroom is an inviting and peaceful place to be. Make sure there is no clutter and avoid having a television in your bedroom, as this is a waking activity.
    
    
  • Make sure that your room is a comfortable temperature.
    
    
  • Stop working at least 2 hours before you go to bed. Make a list of things you need to do or concerns that you have and then put them out of your mind. There is always tomorrow.
    
    
  • Do some self-massage to ease muscle tension. Have an aromatherapy bath about 30 mins before you go to bed. Essential Oils that promote sleep include Lavender, Frankincense, Clary Sage and Neroli.
    
    
  • Switch off your phone or put on the ansaphone 45 minutes before you go to bed. This will ensure that your bedtime routine will not be interrupted.
    
    
  • Have a milky drink or herbal tea before you go to bed. Chamomile Tea is especially good before you go to bed.
    
    
  • Don't toss and turn if you cannot sleep as this can have a stimulating effect on the body and mind.Try lying on your back and working upwards from your feet, tense and release every muscle in your body. Breathe deeply and keep your focus on your body. Repeat for as long as you need to.
    
    
  • If you cannot sleep, avoid the temptation to find a replacement activity. Do not read or do anything interesting. If you need something to do then make sure it is boring - catch up with the ironing, do the washing up anything as long as it's boring. You need to let your brain know that it will not be rewarded with something interesting for not sleeping.