Sleep Problems Can Be Turned Into "Rock-a-Bye-Baby" Habits

Do not think of elephants?

What do you think about? Elephants, is not it?

Often I hear repeatedly customers, the state "I can not sleep." They do not realize that our brains tend to do what they hear and say, we invite the body to stay awake. There are a number of factors, the first good sleep pattern, but if a pattern is often rigid and deepened by our thinking.

According to a recent study based on the 2002 Canadian Community Healthy Survey (CCHS), an estimated 3.3 million Canadians aged 15 and older difficulties to sleep and staying asleep. The study found strong links between sleep disorders and a number of factors:

Chronic pain: More than one fifth of people with arthritis, asthma, back problems or diabetes, symptoms of insomnia. Chronic stress: 23% of the people who said her days were "extremely" stressful reported insomnia. Shift: people with a shift of the work reported higher insomnia.

obesity: Respondents whose body mass index (BMI) greater than 35 and could be as obese, experienced higher insomnia. If you have insomnia, there are a number of things you can do to make positive changes:

1. Quit saying, "I can not sleep" and start saying (confirmed) that you are a good sleeper, so that your brain can.

2. Reserve your room for sleeping and sex only. Remove televisions, computers, fitness equipment and the room serves as a sanctuary for the rest.

3. Make sure the bed and bed linen are comfortable and the room is completely darkened.

4. Move the bed to a new position in the room and the view paint and renovation, so you know, this is a new beginning in the sleep pattern.

5. Adjust the temperature so that you are not too hot or too cold. Choose sleepwear that is comfortable and allows the body temperature.

6. Protect yourself from sleep disorders. Turn the phone ringer off, doors closed, so that pets are not in the room and, if necessary, wear earplugs.

7. Develop a routine that you honor every evening. Most activities in life such as work, sports and community events have start and end times. You need a timetable for your sleep, too.

8. Limit foods before going to bed to eat and the caffeine in your diet.

9. Prepare yourself to sleep. A warm bath and /or a few minutes of reading how to replace stimulating action-packed movies, emotion-charged interviews, or financial planning before bedtime.

10. When you climb into bed to try the idea of feeling that you have in the morning if you do not want you to. Say that it's time to shut down your thinking and give you permission to relax.

If you have tried all of the above and still have problems, consult your doctor.

Much sleep!

 

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From Dr. Linda Hancock, Registered Psychologist and Registered Social Worker

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