 Insomnia
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Sleep Disorder
During normal breathing, air passes through the throat on its way to the lungs.
Super Sleep
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By Jon Rhodes |
There are generally two types of insomnia that are complained about. Sleep-onset insomnia, where the patient struggles to get to sleep, and where the patient gets to sleep, but cannot maintain it.
You must decide whether you actually do have insomnia. In a study by Stepanski et al (1988) he discovered that a large amount of people who complained of insomnia were sleeping more than they realised, and getting an adequate amount of sleep.
See if you can get a partner or friends to monitor how much sleep you get, and trust their results – you may be surprised! It may be that you simply need an improved diet and more exercise in order to have more energy during the day.
Psychological issues such as stress and anxiety seem to commonly be linked with insomnia. Therefore the Relaxation Session audio file is an excellent aid to sleep. This session gives you the option to stay asleep once the session is over, giving a huge help to drifting off to sleep. Breathing exercises and meditation may also be of benefit.
You can also help yourself by avoiding stimulants such as tea, coffee and alcohol in the evening. Avoid late night studying or watching complicated TV or films, as this may over-stimulate the mind. However light reading and easy viewing may be of benefit. It is also a good idea to avoid napping during the day, and if possible, stick to regular times to go to bed and wake up.
For some it is very beneficial to go to bed later than usual, when they feel tired. When in bed, do not worry about going to sleep. Assure yourself that the rest you are getting lying in bed is almost as beneficial as sleeping anyway.
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