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RISING WOMEN EXPERT
ADVICE...
How can I overcome insomnia without using
drugs?
Insomnia is a sleep disorder where you either have a difficulty falling
asleep or staying asleep. If you have trouble sleeping, you’re not alone. An
estimated 3.3 million Canadians, or about one in every seven suffer from
this.
Three types of insomnia are called transient (days to weeks), acute (weeks
to months), and chronic (years). There are some common causes, and it’s more
often our lifestyle that plays a huge role. We can get into some bad sleep
habits, for example, if you are working shifts, have a lot of stress and
worries where you are ruminating at night, or if you are a new mother who is
keeping a listening ear out for the baby at night.
Look at other behavioural factors in your life, such as how much caffeine
you have during the day and at what time. Caffeine and nicotine are
stimulants that interfere with your ability to fall asleep. Are you
exercising in the day or late at night? Are you affected by the lack of
light in the winters as these changes in the light can affect your circadian
rhythms?
It’s worth learning more about what is called “Sleep Hygiene”. These are
tips that will help you develop healthy sleep habits. For example, going to
bed only when sleepy, to reduce the time you are awake in the bed. If you
can’t fall asleep within 20 minutes, get up and do something uninteresting
until you feel sleepy. Sit quietly in the dark or read something that is not
stimulating. Don’t expose yourself to bright light while you are up, as this
gives a cue to your brain that it is time to wake up.
I’m often surprised that a lot of my insomniac clients still have a TV and
laptop in the bedroom. These are more stimulants, with the light and noise
this will keep your mind active and more alert rather than winding down and
getting ready to sleep. So aim to keep things regular and get up and go to
bed the same time every day (even on weekends).
Lastly, think about how you would put a baby to bed. Have a nice warm bath
(perhaps with lavender), make your room quiet and warm, with perhaps some
soothing music in the background. Prepare for sleep by making the hour
before sleep a time of peace and quiet for you.
If you would like some professional help to overcome insomnia without
drugs, please contact Claire Bramham, Clinical Hypnotherapist at Mind & Body
Therapy Inc. at 403.397.0011 or visit
www.mindandbodytherapy.ca
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