Article #1

I Can’t Sleep!

You're wiped out, exhausted, can't keep your eyes open. Your head hits the pillow. Nothing happens. You can't sleep. You open your eyes again and again, staring at the blank walls, the clock (which hardly moves), your dirty clothes on the floor. Approximately 95% of Americans suffer from some degree of sleep deprivation, and hardly any of us know anymore what it's like to be fully rested and refreshed. What's the cause? And what should we do about it?
 

I Can't Sleep At Night

Insomnia takes a toll, moderate to severe, on your mood, energy, and ability to function through the day after a (bad) night's interrupted sleep. It takes the form of frequent wakefulness, restlessness, inability to get to sleep on first lying down, tossing and turning and inability to get comfortable. It can contribute to health problems such as high blood pressure, heart disease, and diabetes.

Causes Of Insomnia

Different people have different sleep requirements. Insomnia, for this reason, is recognized in terms of the quality of sleep and how rested and refreshed you feel on waking, not by the number of hours slept. Spending eight hours or longer in bed does not mean you're getting a good night's sleep if you feel tired and drowsy during the day.

Insomnia is the most common sleep disorder of all, but it is not correct to think of it as a single problem. Rather, it is a symptom of one problem or another. The underlying cause of insomnia varies from person to person and from situation to situation. It could be anything from something simple, like drinking too much caffeine, to something more complicated such as an underlying medical problem or excessive stress and worry.

Some of the more common causes are: stress, depression, chronic anxiety, a recent traumatic experience, medications that can affect sleep, an uncomfortable environment, lack of either sunlight or darkness, too much variation in sleep/waking schedule, and any of several medical problems.

I Can’t Sleep, What Do I Do About It?

The most obvious thing to do is to treat the underlying cause or causes of insomnia, but that may not be enough all by itself. It may also be necessary to take a look at your habits, as these can also affect sleep and may persist after the problem causing them is resolved. This is especially true when insomnia has persisted for a long time. Some of the things that people do to combat insomnia actually make things worse in the long run. This includes the use of sleeping pills or alcohol, or spending too much late time watching TV or surfing the Internet.

 

I Can’t Sleep Insomnia Journal

Keeping a diary related to insomnia can help identify what habits are contributing to the problem. Jot down each day your daytime activities, caffeine and alcohol consumption, use of any other drugs that might affect sleep, waking and sleeping schedule/routine, and insomnia symptoms. This can help to pinpoint the changes you need to make.

Helpful Habits For Sleep

Habits can be positive or negative. Here are some of the positive habits you can develop to help you get a good night's sleep. First, stick to a regular sleep schedule. Get to bed at a regular time each night and rise at the same time each morning. Second, limit intake of caffeine, alcohol, and nicotine. Avoid drinking either caffeine or alcohol within eight hours of going to sleep. Quit smoking (obviously desirable for many reasons) or at least avoid it at night, as nicotine is a stimulant. Third, avoid stressful situations and stimulating activity before bedtime. This includes vigorous exercise, arguments or heated discussions, and anything that you find exciting.