Before you can effectively treat a symptom the cause of the symptom must be identified. In the case of chronic insomnia you need to find the root cause so you will need to answer the following questions:
- What is preventing you from falling asleep?
- Are you stressed out and why?
- When did you first start having problems with sleep?
- Does this lack of sleep happen all the time or is it on and off?
It is possible you might have other health issues that are preventing you from sleeping?
- How is your mood?
- Do you experience high and low mood changes?
- Do you feel depressed?
- Do you feel anxious whether or not you are under stress?
Stress is not the only factor that interferes with your sleeping. A mood disorder such as depression can be the cause of your insomnia as well.
Once you’ve narrowed down what is preventing you from sleeping, whether it is stress or depression you now focus on making changes that would help to alleviate some of life’s daily stress and introduce a more relaxed way of life.
- Physical exercise – go for a brisk walk out in the open air, breathing deeply in and out
- Let go of everything that’s weighing you down, let your mind go blank
- Meditate and relax
- Focus on you and your needs
- Take a warm bath or shower just before bed
- Schedule a time for you to go to bed each night and wake up at the same time each morning
- Your bedroom should be dark and comfortable
- Find your comfortable position lying flat on your back, breathe in through your nose and out through your lips
- Feel your body melt into the mattress as you drift off to sleep
- Enjoy 8-9 hours of sound, restful sleep.
Sleep helps us to maintain a healthy immune system and also to balance our appetite by helping to regulate levels of the hormones ghrelin and leptin. Both of these hormones play a role in our feelings of hunger and fullness. When we’re sleep deprived, we tend to eat more, and in so doing our action can lead to weight gain.
When we sleep for 8 hours our bodies get the chance to rest and recuperate from the toils of the day. Those 8 hours of sleep play a direct role in how full, energetic and successful the other two-thirds of our lives can be.