Many people with insomnia have no trouble getting to sleep initially but they tend to wake up in the night and cannot get back to sleep again. This kind of sleep problem is called “sleep maintenance insomnia” and it is a most frustrating type of insomnia to suffer from.
I f you have sleep maintenance insomnia the first thing to do is to eliminate anything you are doing that might be causing your sleep problem Sleep maintenance insomnia can be caused by smoking or by nicotine replacement therapy and by drinking coffee or a lot of alcohol in the evening. Another, rather surprising cause is insomnia medications. Yes, prescription sleeping pills can actually cause sleep maintenance insomnia!
But if none of this applies and yet you suffer from sleep maintenance insomnia these tips may help you to overcome your insomnia problem.
Consider how many hours sleep you have already had. Is it possible that you have had enough sleep? If you went to bed early it is quite possible you have already had all the sleep you need and are simply not tired. If you think this could be your problem try going to bed later bed later and see what happens.
When you wake in the night and after 20 minutes or so can’t get back to sleep, get up and read a book. It is important not to use a bright for reading as that could be a signal to your body that morning has arrived.
Sometimes you may wake and feel hungry. If so do get yourself a small snack. You won’t be able to sleep if you are feeling staved. A glass of milk, a cookie or small sandwich is the ideal snack. Milk will encourage your body to produce tryptophan to help you get back to sleep and anything containing carbohydrates will make you feel sleepy.
Another thing that is important in overcoming insomnia is to make sure your bedroom is conducive to sleep. Is the temperature comfortable? What about your bedding? A mattress with a dip in it can easily be the cause of interrupted sleep.
While lying in bed use relaxation techniques. There are various well known relaxation exercises that can help. Try this: take a deep breath down into the base of your lungs. Hold for a moment then very slowly exhale while saying in your mind “Relax” or “I feel sleepy” or “I am falling asleep, or make a phrase up for yourself that feels right for you.
If none of this helps then I do have another really solution for your insomnia. Actually this is a fantastic answer to any kind of insomnia. Its called brainwave entrainment. Brainwave entrainment is an amazing sound technology that has the ability to send you to sleep quite fast. This sound technology uses a particular beat or tone to coax your brain to slow down its activity and sink into a relaxed mode. Brainwave entrainment can be purchased on a CD that you listen to as you lie in bed. After several minutes of listening while relaxing in bed this sound will send you off to sleep. There are several audios that use brainwave entrainment and its a fascinating field to explore. Brainwave entrainment can be used for more than just insomnia but if you do have trouble sleeping you may want to start there. More information about brainwave entrainment for sleep.