bharatbhasha.com
Free Articles  >>  Fitness >>  Page 1762  >> 

How to Deal with Insomnia and Sleeplessness A Psychotherapist Explains





Sleeplessness is something that affects most of us at one time or another and as such it's nothing to be overly concerned about. Before too long, we usually find ourselves returning to our normal sleep patterns and behaviour and things just seem to naturally fall back into place.

Yet research has found that around 30% to 50% of people report being affected by insomnia, while about 10% report suffering from chronic insomnia.

Exactly how much sleep each person needs is, of course, entirely subjective.

Some of us seem to need more and some less. But what is certain is that not everyone needs the much quoted standard 8 hours sleep. And worrying that we are not getting those full eight hours can complicate and increase sleeplessness itself.

When discussing sleeplessness, it's important to remember that insomnia is a symptom and not any kind of diagnosis. If you have been experiencing sleeplessness over a considerable period of time, it really is wise to visit your doctor, just to check that there are no underlying medical reasons.

Once you have reassured yourself that there is no physical reason for your sleeplessness, you then have the responsibility of dealing with it.

First of all, what do we know about our body's need for sleep?

- Sleep is as important as food - Though no-one fully understands sleep itself, what is clear is that we do need it. Just how much we need, however, is far less clear. Children and younger people are known to need more and, as we age, we naturally seem to find ourselves needing less sleep.

- Lack of sleep affects the appetite - The hormone which regulates hunger is called leptin. Too little sleep causes leptin levels to drop. Since leptin is the trigger that notifies the brain that the body has eaten enough, lack of this important hormone can affect our eating patterns and consequently our weight.

- Affects of insufficient sleep may go unnoticed at first - Chances are that you may not notice how tired you really are. In order to compensate for serious lack of sleep, your body will automatically take 5 to 15 second micro-naps, dipping into and out of brainwave sleep. Since this can happen with the eyes open, often it happens without you realising it. Obviously, this is not the ideal state in which to be operating machinery, driving a car of doing anything that requires your full focus and attention.

Whether or not lack of sleep is cumulative seems to depend on which authority you listen to. There are those experts in sleep research who maintain that we do indeed build up a cumulative 'sleep debt' and there are those who firmly oppose this idea.

What few would disagree on, however, is that sleep is an individual thing, with each person having his or her own needs that alter and fluctuate in different circumstances and at varying times in the life journey.

Here are a few things you can do in order to enhance your sleep experience and get the sleep that you need:

- Banish clocks from the bedroom - Understand and accept that you really don't need to know the time until it's time to get out of bed. Lying awake watching the clock can only complicate and add to the anxiety of sleeplessness.

- Do not watch the news - Thought-provoking documentaries, intense dramas, overly stimulating TV programmes and using the computer before going to bed are all ill-advised when it comes to falling and remaining asleep. The mind needs to be in the best position to unwind when we sleep and these will elicit exactly the opposite state.

- Manage internal dialogue - Reserve the bed for sleeping and for making love. If you find yourself going over things again and again in your mind before going to sleep, get out of bed and commit your thoughts to paper or perhaps to a tape recorder.

- Get out of bed after 25 minutes - If you are unable to fall asleep within this time, get up and do something. No point in lying there worrying. Choose a boring, repetitive task that does not stimulate the mind: washing the dishes, folding clothes, dusting etc. Return to bed only when tired and ready to sleep. Stay up until then.

- Try to stay awake - This strategy is called 'paradoxical intent': or reverse psychology and will work only if you focus on staying awake, but not on anything else. Be sure to concentrate on the task of staying awake above any other thought.

- Learn systematic relaxation or self-hypnosis - Teach yourself how to let go of stress with relaxation exercise, or better yet, by learning self-hypnosis. Time invested in this can be deducted from time wasted by not sleeping.

Research has shown that even those who believed they got little or no sleep at all, did in fact fall asleep without realising that this was the case, proving that perceptions can indeed be unreliable.

Perhaps the most important thing to remember when dealing with sleeplessness and insomnia is that inconvenient and worrying though it can be, your body and mind will find ways to cope.

Trust in this and sooner or later nature will do the rest.

IMPORTANT: This Information is not a replacement for medical advice. If you suspect that you have a sleep disorder you are advised to visit your doctor or other qualified health care professional.


About Author Peter James Field :

Peter Field is a leading British hypno-psychotherapist, with practices in London and in Birmingham, England. Author of numerous articles on psychotherapy and hypnosis, he is a Member of the British Association for Counselling and Psychotherapy and Fellow of the Royal Society of Health. For more interesting articles and helpful information, visit his website: http://www.peterfieldhypnotherapy.co.uk


Article Source: http://www.bharatbhasha.com
Article Url: http://www.bharatbhasha.com/health.php/91312


Article Added on Monday, August 18, 2008
LD
Other Articles by Peter James Field

Agoraphobia Disorder and Agoraphobia Treatment A Psychotherapist Explains
Though agoraphobia disorder is an anxiety disorder seen frequently at our hypno-psychotherapy clinic here in the UK - around 5% of all adults develop an agoraphobia disorder - it is the only phobia regularly treated as a medical issue. As anyone who has ever experienced agoraphobia anxiety or a similar anxiety disorder is only too well aware, it is a condition that has the ability to produce intense and often incapacitating feelings of fear and panic. Until fairly recently, agoraphobia was...

Trauma and PTSD Post Traumatic Stress Disorder Treatment with Hypnotherapy
Most of us experience trauma of one kind or another during our lifetime. It just seems built into existence. Indeed research suggests that from 50% to 90% of us will have to cope with trauma at one time or another. Psychological trauma is always the product of an experience that leaves the individual feeling overwhelmed and unable to cope with or fully process the emotions produced by that experience. With trauma, the subconscious mind has been shocked by an event, or a series of events, and...

Anxiety and Panic Attacks A Psychotherapist Explains
Anxiety and panic attacks are conditions that we regularly treat here in our hypno-psychotherapy practice in the UK. Such extreme feelings of anxiety and panic can have a major, disruptive affect on the individual's existence, impacting on his or her home, work and social life and often seriously limiting the ability to live life in a normal manner. But what, in fact, is anxiety and what is its relationship to panic? Well, anxiety itself is simply a symptom that is produced in response to a...

3 Powerful Supplements for Your Mind A Psychotherapist Explains
EPA - Top of my list of stress busting, mood and mind enhancing supplements is pure EPA. This is one of the Omega 3 fatty acids, found abundantly in fish oil. I have been singing the praises of this particular supplement to clients for a couple of years now, and have seen first hand the difference it can make in the lives of those who regularly take it. Indeed, there is a growing body of evidence that pure EPA helps improve mental functioning, stabilise mood and helps us to deal more...

How to Increase Your Energy Levels A Psychotherapist Explains
With today's busy lifestyles and the constant demands on our time and energy from work, family and our social life, it's easy to feel as if our batteries are constantly being run down and depleted. It's only too easy to feel a little drained and out of energy. The popularity of 'high energy' drinks, - so often loaded with caffeine, stimulants and 'quick fix' simple sugars like fructose and sucrose - is testament to our desire to boost our energy levels by almost any means. And often we do...

Letting Go of the Past A Psychotherapist Speaks
Letting go of the past may not always be the easiest thing to do, but it may very well be one of the wisest One thing is certain - each and every single one of us has a past. And just as certain is the fact that in that past, each one of us will have undergone experiences that were in some way unfair. When we have the perception of unfairness then there are only two primary emotions that we can feel - anger and guilt. Though anger may pose behind other names such as 'resentment',...

Top 5 Tips for Mental Balance From a Psychotherapist
Life really doesn't have to be such a grind. When we let go of a few old habits, things just tend to run a bit more smoothly. Here are my top tips for inner balance and mental health: 1. Let Go of the Need to Be Always Right - How often have we worked ourselves up into an excited state attempting to prove that we were right? If only we had been able to take a small step backwards and look at the situation in a calmer, less egotistical manner, then perhaps we might have been able to see -...

Top 10 Depression Tips from a Psychotherapist
Depression is something seen increasingly often in our psycho-hypnotherapy practice here in the UK. Here are my top 10 tips for help with depression: 1. Respect the Clock - Set your alarm clock for a reasonable time each morning and make sure you get out of bed within 5 minutes of it going off, even if you feel you have no real reason to do so. Eat at three specified times during the day, whether hungry or not, and make sure you eat a reasonable amount of good, healthy food - no matter how...

Levels of the Mind Why Hypnosis and Hypnotherapy Work
As a psychotherapist who uses hypnosis I must admit that sometimes it feels like I have two separate people in my big reclining therapy chair at the same time. The two certainly are related and they seem to know quite a bit about each other. They appear to have passed through some remarkably similar experiences. But they just don't seem to communicate very well with each other. One person is entirely rational and logical; they analyze and compare, measure and debate. When I speak with these...

Top 10 Tips for Weight Loss from a Psychotherapist
We see many clients who are having trouble controlling their weight, here in our UK hypno-psychotherapy practice. Here are my top 10 tips for helping to manage your eating: 1. Never eat while watching TV - When we watch television, or sit in front of a computer screen, we tend to automatically enter into a form of hypnosis. In this state our critical faculty becomes disengaged, which is why we can cry at a sad movie that we know is not real, and why time can pass so rapidly when in front of...

Click here to see More Articles by Peter James Field
Publishers / Webmasters
Article ID: 91312
DELINK URL from Authors Bio
REMOVE Article
Tell A Friend
Leave A Comment!
Download this article in PDF
Report Article!
Search through all the articles:


171 Users Online!!
Related Articles:
Latest Articles:
 
fitness >> Top 50 Articles on fitness
Category - >
Advertising Advice Affiliate Programs Automobiles
Be Your Own Mentor Careers Communication Consumers
CopyWriting Crime Domain Names DoT com Entrepreneur Corner
Ebooks Ecommerce Education Email
Entertainment Environment Family Finance And Business
Food & Drink Gardening Health & Fitness Hobbies
Home Business Home Improvement Humour House Holds
Internet And Computers Kiddos and Teens Legal Matters Mail Order
Management Marketing Marriage MetaPhysical
Motivational MultiMedia Multi Level Marketing NewsLetters
Pets Psychology Religion Parenting
Politics Sales Science Search Engine Optimization
Site Promotion Sports Technology Travel
Web Development Web Hosting WeightLoss Women's Corner
Writing Miscellaneous Articles Real Estate Arts And Crafts
Aging


Disclaimer: The information presented and opinions expressed in the articles are those of the authors
and do not necessarily represent the views of bharatbhasha.com and/or its owners.


Copyright AwareINDIA. All rights reserved || Privacy Policy || Terms Of Use || Author Guidelines || Free Articles
FAQs Link To Us || Submit An Article || Free Downloads|| Contact Us || Site Map  || Advertise with Us ||
Click here for Special webhosting packages for visitors of this website only!
Vastu Shastra

Private Label Web Hosting Provided By AwareIndia







Company IDS