Having Trouble Sleeping??

When you’re out of work with no definite job possibilities and a climbing stack of bills on your desk, how do you shut off your mind and get some sleep without resorting to chemical dependence?

Some of you lucky people don’t have this problem. You fall asleep the moment your head hits the pillow and wake up rested and refreshed 8 hours later…regardless of what’s going on in your life.

Meanwhile, the rest of us lie in bed and stare up at the ceiling on a nightly basis as we worry about everything from the climbing unemployment rate to the growing hole in the ozone layer.

Sometimes, it seems like the only solution (at least, according to me) is to pop a pill. And, while it might work right now, it’s not really a long-term solution.

Here’s what the experts suggest:

1. Write your worries down on paper so they won’t keep floating around in your head.
Keep a journal or a pad of paper by your bedside to record your thoughts before bed. Once they’re written down, put them away in a drawer. Your worries won’t go away forever, but now you can free up some space in your head for nice, relaxing thoughts. (I’m going to try this tonight!)

2. Pay attention to what you’re drinking! Stop drinking caffeine after 2:00pm. A glass of wine might be relaxing in the evening (and who doesn't like wine?), but limit your alcohol intake to one or two glasses at the most. (unless you'd rather just pass out drunk on the couch and forget all this sleepless talk!)

3. Exercise regularly: Regular exercise reduces the overall amount of stress in your life. It can also help alleviate feelings of anxiety and depression. Some feel it’s best to exercise early in the day, while others prefer late afternoon. Most seem to agree, though, that you shouldn’t exercise after 8:00pm.

4. Concentrate on your breathing to quiet your overactive thought process. Focusing only on your breath will help you to shut out the outside world and keep you in the present moment. (that’s a little easier said than done).

5. Save stressful activities like bill-paying and job searching for earlier in the day. (Okay, so I’ll only argue with my family in the morning.)

6. Keep to a Routine: each night, get into bed a half-hour before you turn out the lights, and read a calming book or listen to soothing music. Don’t watch TV (especially the evening news) and don’t check your emails because they tend to be stimulating, not relaxing. Your body will eventually acclimate to this routine and start to know when it’s time to go to sleep.

7. Aromatherapy – some feel that breathing in the scent of lavender can induce relaxation and even sleep. I suggest putting some fresh lavender in a bowl by your bed instead of spraying lavender oil on your pillow case. (Why add to your worries by staining a perfectly good set of sheets?)

8. Acupuncture. While not necessarily an immediate fix, many people swear by this healing method. Small thin needles are put into the skin at various points to stimulate nerve transmitters that produce sleep-inducing hormones like serotonin. Unfortunately, it might take some time before you notice an improvement. (and the needle-thing might freak you out a little).

If you still continue to have problems, it might be a good idea to see your doctor or schedule time with a therapist.

I’m really not sure what the best way is to shut off your mind. I suppose, at the end of the day, whatever ends up working for you is the best way. Good luck and sweet dreams!