Relaxation
Research suggests that people with sleeping difficulties tend to be more worried, depressed, unhappy and anxious than others, although apparently cheerful, calm and confident people can also suffer from insomnia.
If you are anxious or stressed, here are a few suggestions:
• change or resolve the things causing you stress when possible
• accept situations you can't change
• keep your mind and body as relaxed as much as possible throughout the day
• give yourself enough time to do the things you need to do -including eating
• don't take on too much and avoid unrealistic demands
• live in the present, rather than worrying about the past or fearing the future
• talk to your partner if there are problems in your relationship
• have some relaxing, non-competitive activities - something you do just for pleasure, for fun
• give yourself some 'quiet time' each day
• practise a relaxation technique or breathing exercises regularly
Self Confidence
Research also suggests that people who suffer from insomnia tend to be less confident and have lower self esteem than others.
Consequently anything that you can do to increase your confidence or improve your self esteem is likely to help you sleep better.
Again there are very many self-help books available, or you may prefer to consult a counselor.
Depression
If you have been suffering from insomnia for some time you may be depressed.
Signs to beware are:
• waking in the middle of the night or early morning and unable to get back to sleep
• loss of interest, energy and appetite
• aggression and anti-social behavior
• aches and pains that have no physical explanation
If you are depressed it makes sense to seek some help. Talk to a college nurse, see your doctor or make an appointment to see a counselor.
Food and drink
There are some foods and drink which interfere with sleep, particularly if taken just before bed e.g. very rich foods and alcohol. It is therefore prudent to avoid or cut down on these before sleeping. Alternatively, there are some foods that are thought to aid sleep.
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