For reasons yet to be fully explained, insomnia is a very common problem in developed countries. It's especially common in the elderly and in women over the age of fifty, where hormonal imbalance or androgen depletion can often be the cause. For the rest of the population, there could be a whole variety of different factors, from diet to anxiety or depression, from light & noise pollution to too much mental stimulation. It's now accepted that one of the side effects of insomnia, or poor sleep quality, is depression and often it's the depression that's diagnosed as causing the sleep problem instead of the other way round. This is a particularly worrying situation but one which is now being more widely recognised. If you think this may have happened to you, you need to go and talk it over with your Doctor before you make any decisions about medication.
The main problem with insomnia and/or sleep disturbance is that it is very difficult to treat and OTC (over the counter) or prescription medication is often seen as the only answer. Unfortunately, OTC medication to induce or maintain sleep often doesn't work very well or may leave you feeling groggy in the morning, and prescription medication can sometimes cause more problems than the insomnia it was designed to treat.
So, if you're having trouble getting a good night's sleep, take a look at my suggestions below. Try a few of them out; experiment with them. I'd be very interested to hear how you get on - you'll find my email link on the home page.
* Any bedtime herbal tea containing Lime flower
* "Dream Tea" at bedtime, available online from Starchild.co.uk
* Lavender essential oil
- put a few drops into a warm (not hot) bedtime bath
- place in an oil burner in the bedroom (take care to ensure the candle and burner will not be knocked over by anyone - including pets)
- dab a few drops of the neat oil inside your nostrils before going to sleep. If you'd rather not do this, place a few drops of the oil on a hankerchief or on the bed linen (take care on pillows; the oil should not be placed anywhere near the eyes).
* Softly play some relaxing music as you drift off to sleep
* Use one of the many Hypnotic CDs now available as a sleep aid
* Do some physical exercise during the day (not too much)
* Make sure there is a plentiful supply of fresh air whilst sleeping
* Keep your bedroom cool - this is especially important during menopause as it's often inefficient body temperature regulation that causes sleep disturbance. You may not be aware that this is happening as it doesn't always result in night sweats.
* Keep your bedroom decor muted, pastel shades or cream are good. Don't expect to get a good night's sleep in a room painted bright red or orange!
* If your insomnia is being caused by stress or anxiety, write out a list of things that are on your mind at bedtime and assure yourself that you'll deal with them in the morning. Then forget them (this takes practice but is achievable!) In the morning you'll often find a dream is offering you solutions to what was worrying you. Handing over your problems to your subconscious and sleeping on them really does work.
* Avoid all caffiene. If you really must have a shot, make sure it's in the morning.
* Don't go to bed hungry
* Vegetarian diets seem to help with sleep problems.
* Have a high carbohydrate supper with milk (e.g. cereal)
* Warm milky drink at bedtime