It's really amazing how many people take sleeping pills on a regular basis.They are some of the most widely prescribed medications in America today.
Like anti-depressants, I feel sleeping pills are far too over-prescribed.
Although some people may have need for them (anti-depressants and/or sleeping pills), I think a vast number of people who take them would be better off finding a more natural way to address their problem.
Sleeplessness is something we all have dealt with at one time or another. It is excruciating to lie in bed tossing and turning while the hours tick by, knowing you will not be at your best the following day - which usually involves doing something important. But before you reach for a pharmaceutical remedy, try these techniques.
- Don't have any caffeine after noon. That of course, includes coffee, but also many teas and sodas and chocolate.
- Exercise (hard) in the late afternoon, but not too close to bedtime. This is one technique that I personally can recommend. I try to go to the gym after work each day. On days when I don't exercise, I don't sleep as well.
- Don't watch television before bed and don't even have a television in your bedroom. This is a hard one but it really works. Television does not relax your mind, even if you think it might.
- Do not have tense conversations in bed. In fact, don't do anything but sleep in your bed. For example, don't pay your bills or e-mail people while you're in bed because you will train your mind to associate the bed with an activity that makes you agitated or excited.
- Don't eat a heavy meal or drink alcohol before bed. These activities will put you to sleep, but cause restless sleep so later in the night you are apt to wake-up and have trouble falling back to sleep.
- Read the Bible and pray before bed. This will help you to put your problems into perspective. Namely, you will hopefully realize that by trusting Jesus, we have nothing to worry about, That he says we can cast all our concerns on Him because 'He cares for us.' Remember, God takes care of His people and if we put our hope in Him, we have nothing to fear.
- Rest in the knowledge that all things work for the good for those who love the Lord. The Bible is full of messages that soothe our spirit, comfort us, and give us peace. Remember during your prayers to ask God to give you peace so you can sleep.
If you wake up in the middle of the night and are plagued with worry about work, family, finances, whatever, ask God to give you peace so you can sleep. Ask Him over and over again, like a mantra, "Lord give me peace so I can sleep" and empty your mind of all your concerns.
- Make an effort to think about something pleasant. I love to cook, so I always think about some yummy recipe or various recipes I would like to make and I visualize making them. The next thing I know, it's morning!
- Another tip for dealing with anxiety that's keeping you awake, is to write down what's troubling you.Go to a different room so your brain doesn't associate anxiety with bed, and write down a list of all the things that are on your mind. This technique works because subconsciously you are transferring your problems from your head to the paper. You are free to rest because they are safe on the paper for you to attend to when you wake up.
- Also, don't take a nap during the day. Get eight hours a night, but don't sleep during the day, so you're good and tired for another full night's sleep.
- Try to stick to the same bedtime and wake-up time each day. Don't throw-off your body's sleep schedule.
A good night's sleep is so vitally important to our health. Not only does sleep deprivation cause weight gain, it causes us to live life less than the way we should. We aren't truly ourselves when we're not well-rested.
So even though these tips may cramp your style, if they lead to the blessing of a good night's sleep -- the natural way -- they are well worth the effort.