Lately it’s been taking me at least 3 hours to fall asleep, earlier this week it took me 6 hours to fall asleep.
And I’ve been waking up unrefreshed.
Do I have insomnia?
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How Do You Know If You Have Insomnia?
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It sounds as though you do have insomnia. This type of insomnia is called sleep onset insomnia (as opposed to sleep maintenance insomnia).
Sleeping pills could help break this sleep cycle, but it’s easy to become reliant on them, which in the long term will decrease the quality of your sleep and make it even more difficult to fall asleep naturally.
Do you find you can’t sleep because you’re worrying about things? Sometimes writing down a list of what’s troubling you and physically writing down strategies for solving them/achieving your goals can help ease worry. Obviously, this may not be effective for big problems but it’s worth a try.
Is your sleep pattern consistent? Going to sleep at a similar time every night will help you establish sleep patterns. Day time naps are also a no no for insomniacs as this will make it harder to fall asleep at bed time.
If your sleep pattern is consistent and you don’t think it’s worries keeping you up, then here are some strategies for falling asleep:
1. Do things that relax you before sleep. watching television and staring at a computer screen just before bed can sometimes make it harder to fall asleep. Try reading a book, reading a magazine, having a bath etc.
2. Lie down in bed and put some music on. Soft music is good, but i also find that emotional music is good. something that you relate to. as you listen to the music close your eyes and imagine a room, people – a whole story, if you can.
3. If you’re STILL awake try lying on your back and tensing your muscles from your toes up to your neck and then back down again.
4. Try doing some breathing exercises. Slowing the breathing down can make you sleepy. i.e. breathe in for the count of five, breathe out for the count of five. breathe in for the count of six, breathe out for the count of six etc.
5. You will generally get sleepy once every 45 minutes. this is when it’ll be easiest for you to nod off. you probably will have noticed sleepiness coming in a bit of a cycle? Try your best to be ready to go to bed at the slightest bit of tiredness.
6. TOUGH LOVE! This won’t always work, but make yourself get up early (five o’clock, even!!) and do hard physical labour for the day. Get outside, work up a sweat, go for a four hour walk, run, skip, clean the gutters – it doesn’t matter. You may be so absolutely knackered by night time that you’re able to break the ‘bad’ sleep cycle and sleep for a reasonable length of time.
Hope this helps you. Good luck!!
maybe you have too much on your mind and you can’t relax enough to fall asleep.trouble sleeping can be caused by lots of things,depression,eating disorder,stress,watching telly straight before bed time and exercise which revs the body up instead of slowing it down to rest.why not try natural remedies instead of knock out drugs from the doctors.
that doesn’t mean you have imsomnia. Try these test.
Do not eat anything late at night
Do not study late at night
Try to get all worries out of your mind by trying self-hypotherapy on yourself by concentrating on nothing at all.
Imsomnia is when you cannot get to sleep. Some people don’t sleep for days. You end up crying also.
Also have your thyroid checked for hyperthyroidism, having hyper ( meaning higher iodine in your thyroid will make you feel unable to get sleep.
It’s this thing where your brain doesn’t relise enough sleep chemicals. It takes a normal person 7 minutes before they deprive into a deep sleep. try this website ; http://www.thefreelibrary.com/Dopamine+f...
it depends if you are stressed or not? Are you ?