Insomnia is a difficult condition to address, as there are so many contributing factors that could work independently or in partnership with one another to disrupt our sleep pattern. Some claim that they are "just not good sleepers," or they have always taken a long time to fall asleep.
Just like many things in life, sleep is a learned behavior, and we need to work on it to maintain a healthy lifestyle. There are many potential insomnia causing factors, but we have grouped into four distinct categories for discussion: psychological, lifestyle, environmental and physical factors.
Psychological - The big one here is stress. Stress about work, family, loss of a loved one, or even the stress of not being able to sleep.
Lifestyle - Caffeine, nicotine and alcohol can all be contributing factors in insomnia. Also, if you lead a quiet or restricted lifestyle you may be more prone to increased sleeping troubles.
Environmental - Turn off the television before you go to bed. Ambient noises can disrupt your sleep even if they don’t cause you to wake up.
Physical - Depression, anxiety, GERD, arthritis, sleep apnea, restless leg syndrome, and Alzheimer’s disease can all impact our sleep patterns. If you have a physical condition preventing you from getting a good night’s sleep, it is best to consult a physician to chart a sleep and wellness plan.
Some studies report that more than 50 percent of the population suffers from insomnia at some point in time in their lives, and the older we get, the more prevalent insomnia becomes. If you think your sleep problems are related to a medical condition, visit your doctor.
Sleep is the ultimate form of relaxation, a time when we recharge our batteries to conquer another day. If the sandman is eluding you, start with some basic relaxation techniques such as progressive body relaxation - focusing on relaxing one body part at a time, or imagery relaxation - escape to the most relaxing place your mind can find and spend a few minutes before drifting off to sleep. Stress builds on stress, so if you can break the cycle you are well on your way to a peaceful and restful sleep.
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