| Sleeplessness is something that affects most of us at | | | | own needs that alter and fluctuate in different |
| one time or another and as such it's nothing to be | | | | circumstances and at varying times in the life journey. |
| overly concerned about. Before too long, we usually | | | | Here are a few things you can do in order to enhance |
| find ourselves returning to our normal sleep patterns | | | | your sleep experience and get the sleep that you |
| and behaviour and things just seem to naturally fall | | | | need: |
| back into place. | | | | -- Remove the clock from the bedroom - Accept that |
| Yet research has found that around 30% to 50% of | | | | you don't truly need to be aware of the time until you |
| people report being affected by insomnia, while about | | | | need to get out of bed in the morning. Lying awake |
| 10% report suffering from chronic insomnia. | | | | watching the clock can only complicate and add to the |
| Exactly how much sleep each person needs is, of | | | | anxiety of sleeplessness. |
| course, entirely subjective. | | | | - Do not watch the news - Thought-provoking |
| Some of us seem to need more and some less. But | | | | documentaries, intense dramas, overly stimulating TV |
| what is certain is that not everyone needs the much | | | | programmes and using the computer before going to |
| quoted standard 8 hours sleep. And worrying that we | | | | bed are all ill-advised when it comes to falling and |
| are not getting those full eight hours can complicate | | | | remaining asleep. The mind needs to be in the best |
| and increase sleeplessness itself. | | | | position to unwind when we sleep and these will elicit |
| In any discussion of insomnia, it is important to realise | | | | exactly the opposite state. |
| that it is not a diagnosis, but a symptom. If you have | | | | - Manage internal dialogue - Reserve the bed for |
| been experiencing sleeplessness for some time, then it | | | | sleeping and for making love. If you find yourself going |
| really is advisable that you consult your doctor in order | | | | over things again and again in your mind before going |
| to eliminate any medical reason. | | | | to sleep, get out of bed and commit your thoughts to |
| Once you have reassured yourself that there is no | | | | paper or perhaps to a tape recorder. |
| physical reason for your sleeplessness, you then have | | | | - Get out of bed after 25 minutes - If you are unable |
| the responsibility of dealing with it. | | | | to fall asleep within this time, get up and do something. |
| First of all, what do we know about our body's need | | | | No point in lying there worrying. Choose a boring, |
| for sleep? | | | | repetitive task that does not stimulate the mind: loading |
| - Sleep is as important as food - Though no-one fully | | | | the dishwasher, folding laundry, cleaning shoes etc. |
| understands sleep itself, what is clear is that we do | | | | Return to bed only when tired and ready to sleep. |
| need it. What isn't quite so clear, however, is how | | | | Stay up until then. |
| much sleep we actually do need. Children and younger | | | | - Try to stay awake - This strategy is called |
| people are known to need more and, as we age, we | | | | 'paradoxical intent': or reverse psychology and will |
| naturally seem to find ourselves needing less sleep. | | | | work only if you focus on staying awake, but not on |
| - Lack of sleep affects the appetite - The hormone | | | | anything else. Be sure to concentrate on the task of |
| which regulates hunger is called leptin. Too little sleep | | | | staying awake above any other thought. |
| causes leptin levels to drop. Leptin is the hormone that | | | | - Learn systematic relaxation or <a rel="nofollow" |
| tells the brain when we have had enough to eat and | | | | onclick="javascript:_gaq.push(['_trackPageview', ' |
| are full, and an insufficiency here can influence how -- | | | | outgoing/article_exit_link']);" href=" - Teach yourself |
| and how much -- we eat, thereby affecting our weight. | | | | how to let go of stress with relaxation exercise, or |
| - Affects of insufficient sleep may go unnoticed at first | | | | better yet, by learning self-hypnosis. Invest some time |
| - Chances are that you may not notice how tired you | | | | here and it can be subtracted from time wasted by |
| really are. In order to compensate for serious lack of | | | | sleeplessness. |
| sleep, your body will automatically take 5 to 15 second | | | | Research has shown that even those who believed |
| micro-naps, dipping into and out of brainwave sleep. | | | | they got little or no sleep at all, did in fact fall asleep |
| Since this can happen with the eyes open, often it | | | | without realising that this was the case, proving that |
| happens without you realising it. Obviously, this is not | | | | perceptions can indeed be unreliable. |
| the ideal state in which to be operating machinery, | | | | Perhaps the most important thing to remember when |
| driving a car of doing anything that requires your full | | | | dealing with sleeplessness and insomnia is that |
| focus and attention. | | | | inconvenient and worrying though it can be, your body |
| Whether or not lack of sleep is cumulative seems to | | | | and mind will find ways to cope. |
| depend on which authority you listen to. There are | | | | Trust in this and sooner or later nature will do the rest. |
| those experts in sleep research who maintain that we | | | | IMPORTANT: This Information is not a replacement for |
| do indeed build up a cumulative 'sleep debt' and there | | | | medical advice. If you suspect that you have a sleep |
| are those who firmly oppose this idea. | | | | disorder you are advised to visit your doctor or other |
| What few would disagree on, however, is that sleep is | | | | qualified health care professional. |
| an individual thing, with each person having his or her | | | | |