Do you ask yourself, “why can’t I sleep?” the good news is that insomnia is treatable.
Not getting a good night’s sleep can be a challenge to the next day. But continuous nights of poor sleep equates to depressed mood, appetite changes, low motivation, poor work performance, difficulty with concentration, weight gain and decreased libido.
Really, our body NEEDS sleep, restorative sleep.
So, how do you improve your quality of sleep?
It is easier to discuss those things you are doing that are contributing to your crappy, draggin’ your tail kind-of-a-day. Unlike a laundry list of “what not to do”, I opt to provide you with a list of “what to expect, when you do..”. After all, we are all adults and should be able to control our daily rituals that could be the source of our poor night’s sleep.
A good night’s sleep begins upon waking from your previous night. Waking up with enough time to plan out your day, will help you stay on course for a good nights sleep.
Sabotage #1 – Alcohol.
The assumption that a glass of wine, a bottle of beer or a mixed drink will relax you, helping you to sleep…is WRONG. Unless, you count the 1-2 hours of sleep as helping. Alcohol is high in sugar content. Sugar is metabolized by your body and is burned as immediate energy. Energy is ACTIVATING! Think lighting bolts. These bolts of energy will wake you up. And keep you awake…..for hours and hours. Honestly, when folks tell me they wake up at the same time each night and can’t go back to sleep- – – > alcohol is the first thing that comes to my mind. Typically, the alcohol is ingested the same time each night with the mindset that “it helps me sleep”, and you get sleepy. You go to bed, all is well until about 2-3 hours later, then you awaken wide eyed, cursing the fact that yet another night you are not getting enough sleep.
Sabotage #2 – Eating a large meal before bedtime.
Another disaster waiting to happen. Heavy meals, loaded with carbs make you lethargic. Have you every heard of a “food coma?” For those of us that have celebrated Thanksgiving, or a large food-centered gathering and stuffed every piece of yumminess into our mouth, know this feeling. It occurs about the time you finished the meal and go sit on the couch to talk to the rest of the family. Your eyes get heavy and you need a nap. Well, do this near bedtime and once again you will head to bed with thoughts of blissful rest. Instead, you will awaken within the hour with gastric pains from heartburn. Ughhhh another night ruined!
Sabotage #3 – Filling your head with anxious thoughts.
Filling your head with anxious thoughts as you are trying to fall asleep. This is especially a problem for folks that like to plan and sort out their day. Nothing wrong with planning, but everything is wrong with your timing. As you replay the day, you think about the good, the bad and the ugly. Thinking about what has happened, or should of happened, or might of happened. OMG, did that happen! Now your thoughts have just carted you away from any chances of falling asleep.
Sabotage #4 – Not going to bed early enough.
This is basic math. The average person needs 7 to 9 hours of sleep. Once you know your required hours of sleep, plan on going to bed early enough to give you that much sleep. Even if you fall asleep as soon as your head hits the pillow, you still need 7 to 9 hours of sleep. If you need to get up at 6 AM, then for goodness sake…go to bed between 9-11PM. I know I need 8 hours, period. If I get less, tomorrow will be a draggin’ your tail kind-of-a-day. And I for sure will be in bed early enough that next day, guaranteeing I get 8 hours of sleep.
So there you have it.
Proven methods to sabotage your sleep.
Left untreated, insomnia can be very dangerous. There is hope, insomnia can be treated. Some folks I help are able to regain their sleep with the aide of therapy and others need medication, while a majority are helped by both. Occasionally, I discover that a few of my clients are suffering from insomnia due to a underlying medical condition, when this happens we work together with your primary doctor to reset your sleep.
If you are having ongoing sleep difficulties and want to connect with me about ways you can regain a restorative sleep, please feel free to email me. I will reply as I am able. Currently, I am not taking on any new clients, but I am willing to answer any questions you might have.