Can’t Sleep
Did you know that about 30-40% of adults say they have some symptoms of insomnia within a given year? And that about 10-15 percent of adults say they have chronic insomnia? Insomnia, which is Latin for “no sleep,” is the inability to fall asleep or remain asleep. Often times if we do not wake up feeling rested and restored it can have a huge impact on our mood, our physical health and energy level. Since the amount of sleep we need is highly individualized, it is important to identify your own personal sleeping or non-sleeping patterns. It is equally important to consider what external factors are contributing to your sleeping difficulties such as: stress, the climate, genetics, unresolved personal history, cortisol levels, vitamin deficiencies, diet, and exercise or the lack of exercise. Insomnia is more prevalent among older people and women. Women suffer loss of sleep in connection with menstruation, pregnancy, and menopause. Rates of insomnia increase as a function of age but also may be attributed to some other medical condition such as colds, allergies, high blood pressure, heart disease, thyroid disease, birth control, asthma, pain medications or taking anti-depressants.
Some useful tips to help improve your sleep hygiene are: a) to drink chamomile or relaxation tea before bedtime, b) to create a get ready for sleep routine (such as taking a warm bath), c) to avoiding any visually stimulating activities 1-2 hours before bedtime, such as using the computer or watching television, d) having a consistent bedtime and wake-up time (i.e. at or before 10pm since your stress regulating adrenals are replenishing between 11pm and 1am); e) to unplug from the routine by going for a walk outdoors, listening to your favorite music or reading a book; f) to take 10-30 milligrams of zinc before bed may help as well as reduce cortisol levels and/or taking an anti-stress drink powder called Natural Calm to restore healthy magnesium levels thus improving sleep; g) or to do a hypnotherapy session with a trained professional; h) to keep a sleep diary; i) to only use your bed for sleep and sex; j) to make your bedroom the right temperature and dark; k) reduce or eliminate caffeine from your diet.
For more information please visit my website at www.TruePotentialCounseling.com
