Help for Insomnia Sufferers - Tips for a restful night's sleep

We all have cases of insomnia once in a while, especially in times of high stress. If something is on your mind, you can't relax fully. Taking sleep aids will not help if your mind is active, but there are things you can do to ensure both your body and mind are at rest when your head hits the pillow.

  First, you should eliminate the obvious. If pain is keeping you up at night, try taking a sleep aid combined with pain medication to see if that will help. Brands such as Tylenol PM or Panadol Night Pain can work wonders for pain and sleeplessness. Inflammation or arthritis can sometimes be helped just by taking ibuprofen. This can also be quite effective for illness related insomnia, such as colds or flu. If pain worsens or sleeplessness continues, see your doctor as soon as possible.

More often than not, it is emotional distress rather than physical pain which keeps us awake at night. Stress at home or work, death or change in the family (such as divorce or separation), new job, changing schools, or financial worries often present the most difficult challenges to overcome.

Here are a few tips that I have found work wonders, in cases where your mind just won't shut off:

Exercise early in the day - I walk in the morning and on my lunch break (weather permitting). Getting some exercise and fresh air will do wonders for your mood, and wear yourself out early in the day so that you sleep at night.

Drink caffeine if you must, but stop by 6 pm - I know I am completely lost without my morning cuppa, so I have it. But my last cup of coffee or tea is usually about 4 pm, before I leave work. Having caffeine 3 hours before bed means the stimulant is still in your system while you are trying to drift off.

Sleep in a cool, well ventilated room - Air out your bedroom once a week, open all the windows and allow the breeze to dust off the cobwebs, so to speak

Use natural fibres for your bed linen - Cotton or silk fibres allow your skin to breathe, and there is nothing better than freshly laundered sheets and blankets to sleep on.

Keep the bedroom for sleeping - As tempting as it might be, don't read, watch television, or have a computer in your bedroom. You will associate the bed with daytime activity, lessening your chances of actually sleeping in it.

Calm mind, happy thoughts - In the face of difficulty, some people tend to dwell on negative thoughts and fears. This is counterproductive thinking which can lead to insomnia, and worse, it can lead to health problems as well. When you are feeling most stressed, try to think of a situation where you were happy and focus on how you felt then. Write down things you are thankful for. This will change your outlook, and enhance your ability to deal with difficult situations.

Block out the light - In the summer this can mean you wake up at 5 am! We associate bright light with daytime activities, so do what you can to block out the light at night. Change your curtains or sleep with an eye mask (a silk eye mask is luxurious and helps fight off wrinkles too).

Likewise, block out the noise - It's not noise itself, but your emotions tied to the noise that are troublesome. If your neighbour's dog barking at 3 am, or passing traffic, annoy you, it will most likely affect your sleep. You can buy a noise machine, I have one and it works great at blocking outside noises. Snoring from your partner may require earplugs, or if you can convince them, they can wear the patches for blocked noses to help them breathe better at night.

Stop worrying! - Easier said than done I know, but if you go to bed angry, annoyed, or upset, even if you are upset with yourself (for not sleeping), then you will never fall asleep. Calm your mind with relaxing music, a hot bath, a massage, or meditation.

About the Author

Debbie Denison is the head of online marketing at Intendance. Her clients include e-commerce companies like Gingerlily, leading suppliers of silk bed linen and silk duvets. Gingerlily products are designed in-house, and they are passionate about only using only the finest quality materials and the finest A Grade long strand mulberry silk.