Insomnia

Insomnia is a common problem that takes a toll on your energy, mood, health and ability to function every day. Insomnia is defined by the quality of your sleep and how you feel after sleeping. Contrary to what many people think, insomnia is not a sleep disorder. Insomnia is a sleep complaint. If you are suffering from insomnia or know someone who suffers from insomnia check out these tips to overcome your sleep problem.

Evaluate the amount of caffeine that you are taking in on a daily basis. The best way to know what you are drinking is to keep a food journal for a week. Assess where your caffeine is coming from whether it is from soda, energy drinks, coffee and/or medications. Taking in too much caffeine can cause body jitters and restlessness. Many nutritional organizations and doctors believe that two to four cups of coffee is safe. However the sugar found in sodas, energy drinks and that is added to coffee can also cause sleep issues.

It's much easier said than done but reducing stress or at least controlling stress in a more positive manner will help your insomnia. Stress causes our minds to wonder as we lie awake with countless things going on through our heads. Try to tie up all loose ends before going to bed. If you're putting off cleaning the house or finishing a small project - go ahead and complete the task before you go to bed. Not only are you cutting something off of your to-do list but you're reducing the amount of stress that will impact you tomorrow.

Obviously there is no way to cut out stress completely, so seek out ways to control your stress level. Accept help when it's offered, designate chores to others and/or research various stress management books that are available.

If you are taking any medications read the side effects that are disclosed. If you have any questions about the medication you can consult your pharmacist or doctor. Some medications contain caffeine such as: antidepressants; cold and flu medications that contain alcohol; pain relievers that contain caffeine (Midol, Excedrin); diuretics, corticosteroids, thyroid hormone, high blood pressure medications.

From: http://www.beliefnet.com/

The Anywhere, Anytime Chill Guide to Insomnia

By: Kate Hanley


Ms. Mindbody Kate Hanley shares the breathing exercise that will calm you back to sleep.

Insomnia takes different forms—either you can’t fall asleep to begin with, or you can fall asleep fine but you wake up in the middle of the night. This remedy can help with either type.

This simple breathing technique is particularly well-suited for helping you get back to sleep for three reasons: First of all, you can do it even when you’re lying in bed and exhausted, which is incredibly convenient. Second, taking a longer exhale requires a little act of surrender and helps you purge any tension you may be feeling. And finally, counting the length of your inhale and exhale is just enough of a distraction to take your attention off your thoughts.

Taking a longer 
exhale . . . helps you purge 
any tension you may be 
feeling.

Remedy:

Extended Exhale Breathing

Ingredients:

Two pillows-—one for under your head, one for under your knees

Time Needed:

As much time as you like

Instructions:

*  Lie on your back. Place one pillow under your knees so that you feel extra comfortable and supported. This arrangement also encourages the muscles in your lower back and abdomen to release completely, which enables you to breathe more deeply. The other pillow goes under your head.

*  Rest your hands on your belly and spend a few breaths feeling your hands rise as you inhale and fall on the exhale.

*  Once this belly breathing has helped you calm down a little, begin counting the length of your inhales and exhales. Inhale for a count of four, and exhale for a count of eight.
* If this count causes you any stress or strain, modify it to a more appropriate length for you. The only parameter is that the exhale should be twice as long as the inhale. Repeat until you feel yourself getting sleepy, verrrrry sleeeeeepyyyy...

Modifications:

If you’ve been at it for twenty minutes and you’re still not sleeping, get out of bed. On those long, dark nights when your mind won’t quiet down, get up, go in the other room, and write in your journal. It may not make any sense when you look at it by the light of day, but sitting and releasing all the thoughts that are swirling around eventually allows your natural urge for sleep to have its voice heard.

Benefits:

Soothes your nerves, which paves the way for the unrestricted breathing and total muscle relaxation that sleep brings. Gives you something to focus on besides your anxious thoughts and quiets your mind, making you more receptive to sleep’s gentle whispers

Other Remedies to Try:

Chamomile Tea • Open Your Inner Gate
Rescue Remedy • Supported Child’s Pose

Reprinted from The Anywhere, Anytime Chill Guide: 77 Simple Strategies for Serenity, by Kate Hanley. Published by skirt!, an imprint of Globe Pequot Press, Guilford, CT.

Learn more about Kate Hanley at her Web site www.msmindbody.com.

Read more: http://www.beliefnet.com/Health/Healthy-Living/The-Anywhere-Anytime-Chill-Guide-to-Insomnia.aspx#ixzz20OOFY7pR