Posted by: venom

Getting a good night’s sleep is taken for granted by most people. However, it is a serious problem for some people (especially the elderly and those under stress). Not being able to sleep is a condition called insomnia that is not an illness and can be corrected with proper help. The following are a few steps you can take to reduce the problem.

It is important to remember that one of the main causes that can prevent us from getting a good night’s sleep is stress. Our minds remain active as we worry about our daily problems. This prevents our body from switching off and going to sleep. As such, tackle our problems head-on instead of procrastinating or sweeping them under the carpet. Even if the problems cannot be solved easily, having a plan to handle them will put our minds more at ease.

Reduce your consumption of caffeine as it is a stimulant that will keep us up at night. Caffeine is mostly consumed through drinks like coffee. The effects of caffeine last up to 6 hours - so if you have sleeping problems, try not to consume any food or drinks containing caffeine from evening onwards.

Some people worry so much about not getting to sleep that they resort to medication. However, this should be avoided if there is no real necessity. Prescription medication may help in getting you to sleep on time but the sleep will not be deep and restful sleep. Also, the side effects of some medication will make you groggy during the day.

You should also avoid having naps in the afternoon. The total amount of sleep that we require each day is somewhat fixed - as such, if you have already slept in the afternoon, your body may still be 'fresh' at night. This will prevent you from being able to sleep at night on time.

It would be best to try to keep to a fixed sleeping time routine. Get yourself ready for bed at a fixed time every night and get up at a fixed time every morning. This way, your body will get into the routine and will help in allowing you to sleep soundly when you are supposed to be asleep.

You should plan something to help you wind down around 1 to 2 hours before your sleeping time. Simple things like reading a book or listening to light music helps you relax and clear your mind. It is obvious that you should avoid activities that require your attention - for example, watching a serious movie.

If you still cannot get to sleep after doing all the above, do not worry and despair over it. It would make matters worse if you start to worry that you cannot sleep as your worry will make it less likely for you to sleep. This is a vicious cycle that you will have to break. Get up and do something relaxing. You will probably feel a little tired the next day but it would also mean that you will be tired enough such that it would be easier for you to go to sleep the next day.