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In the Name of God بسم الله

Insomnia

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The following tips can help you identify the main reasons why you're having difficulty sleeping and what you can do to restore a normal pattern of sleep. Good Luck.

1. Establish a regular waking time

Establishing a regular sleep-wake pattern is very important,

especially waking up at the same time each morning.

The time that we wake helps to synchronise our body’s

circadian rhythms, so we should try not to vary the time of

the day that we get up by more than one hour, even across

the weekends.

2. Establish a proper sleep environment

Comfort – The discomfort caused by a rumbling stomach,

persistent aches and pains, or being too hot or cold, can

prevent us from relaxing enough to fall asleep. Therefore it

is necessary that all our immediate needs have been met

before we try to sleep.

Noise – Noise during the night (such as traffic) is another

common source of sleep disturbance. Even if we do not

awaken and cannot remember the noises the next day,

the noises can interfere with our normal sleep pattern.

If we sleep in a place that tends to be noisy, we should

try to shut out sound by closing windows and doors or

wearing earplugs.

Light – A light room will make it more difficult for us to

sleep. If we have trouble sleeping, we should darken the

room to ensure that the morning light does not wake us.

3. Allow a wind-down time prior to sleep

We should stop work at least 30 minutes before going to

bed and do something different and non-stressful, such as

reading, watching television, or listening to music.

4. Associating your bed with sleep

Activities such as eating, working, watching television,

reading, or discussing the day’s problems may make us

associate our bed with wakefulness and alertness rather

than drowsiness and sleep onset. If you are a person that

associates wakefulness with such activities, it is advised

that you refrain from engaging in such activities in bed.

5. Coping with worry and anxiety

One of the most common causes of sleep disturbance is

anxiety. Many people find it difficult to wind down when

they climb into bed at night after a hectic day. Often this

is the first chance they have had to think about things that

are concerning them. People can find themselves lying in

bed worrying about their problems when they would rather

be asleep.

The feelings of tension and arousal that accompany these

thoughts make it more difficult to fall asleep, and people

may then begin to worry about their sleeplessness as well

as their other problems. If we think we are having trouble

sleeping because we are anxious1 about things that are

happening in our lives, there are two things we can do to

improve our sleep:

• Set ourselves a half-hour ‘worrying time’ before bedtime.

Have a pen and paper beside us, to write down our

worries and possible solutions.

• Avoiding things which upset us before we go to bed.

6. Wait till you are sleepy

If you have problems falling asleep, consider going to bed

only when you are sleepy. If you find yourself still awake

and worrying after 10 minutes, get up and do something

that is distracting yet relaxing, like knitting, listening to

music, or reading a book. You may even want to listen to a

relaxation tape. Return to bed when you feel sleepy again.

When you do go back to bed, if you find that you are

still worried and sleepless, get out of bed again and do

something relaxing until you are sleepy enough to return

to bed once more. At first you may find you need to get

out of bed a number of times before you are finally able

to fall asleep. The important thing is that you will learn to

associate your bed with sleep and not with worry.

7. Avoid napping during the day

It is not uncommon for people who have had a particularly

bad night’s sleep to feel sleepy the next day. This daytime

sleepiness can make it very tempting for you to take a nap

during the day. However, if you have insomnia and nap in

the daytime, you make it much more likely that you will

have another night of poor sleep. This is because when the

time for bed comes you will be less tired and will need less

sleep because you have slept during the day. You will

probably take longer to fall asleep and you will awaken

more frequently during the night. The next day you are

likely to feel sleepy again and will be tempted to have

another daytime nap.

As you can see, this pattern of napping soon becomes a

vicious cycle that makes your original sleeping problem

even worse. If you have insomnia, no matter how tired you

are during the day, try to avoid daytime naps (unless you

are doing shift work). Stick to regular sleep times by going

to bed at the same time every night and waking up at the

same time every morning. If you cannot get to sleep until

later than your normal sleep time, do not sleep late the next

morning – get up at your normal waking time. By following

these instructions you will help to ensure that your natural

body rhythm works with you, helping you to asleep at the

times you want to sleep.

8. Avoid caffeine

This drug is found in coffee, tea, cocoa, cola drinks, as well

as some over-the-counter medications. Consuming caffeine

before bedtime, or drinking too much caffeine during the

day will increase feelings of energy and wakefulness and

make it more difficult for you to fall asleep. Any caffeine

consumed after about 4p.m. will have an effect by the time

you go to bed.

9. Avoid nicotine

Nicotine stimulates the nervous system by releasing a

hormone called ‘adrenaline’. Adrenaline acts to arouse the

body and mind, making you alert and ready for action.

Smoking prior to bedtime increases energy and liveliness at

the very time when you want to be relaxed and ready for

sleep. So, do not smoke for at least an hour before going

to bed to allow time for the stimulating effects of nicotine

to wear off.

10. Avoid excessive alcohol

A popular belief about alcohol is that it will help you sleep

if you are uptight and anxious. One or two glasses of wine

in the evening may help you to relax, but regularly having

several drinks in the evening causes you to get much poorer

sleep overall. As the alcohol in your system is broken down

by your body, you tend to awaken more frequently and you

spend less time in the deeper stages of sleep. If you drink

regularly you may find that you come to depend on the

alcohol to reduce your anxiety and help you get to sleep.

Not only will alcohol leave you feeling unrefreshed the next

morning (because you are robbed of better quality sleep),

but you are likely to have rebound anxiety which will last

throughout the day and make it even more difficult to sleep

at night. Alcohol is not the solution to sleeping problems, so

do not drink before you go to bed.

11. Avoid sleeping pills

The use of sleeping pills for any length of time causes as

many problems as it solves. While sedative hypnotics will

help you fall asleep and will decrease your anxiety in the

short term, these benefits will disappear in the long term if

you continue to use sedatives regularly.

Continual use of sleeping pills also has the disadvantage

that it becomes increasingly difficult to stop using them

because doing so will cause withdrawal effects. Coming

off sleeping pills can also cause you to have vivid dreams

and nightmares. If you do use sleeping pills or use them

occasionally, take heed of these warnings and do not use

them regularlyIf you do use sleeping pills every night to help you sleep,

it is recommended that you talk to your family doctor about

reducing your intake of sleeping pills over time until you can

stop using the pills altogether.

12. Take a late snack.

A light bedtime snack, such as a warm glass of milk or a

banana will help some people get to sleep. These foods are

high in amino acid called tryptophan, which is thought to

be involved in the biochemical systems that induce and

maintain sleep.

In summary, in addition to the good sleep habits explained

above, regular exercise during the day or early evening can

improve sleeping patterns (try to avoid exercise late in the

evening). And lastly, be aware of things in the environment that

may interfere with your sleep (such as active pets or digital

clocks that can be distracting).

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  • Advanced Member

Salam,

Someone i know suffers from Insomnia.

Some things which helped were;

- Having less tea, coffee, etc (caffeine)

- Having your meals on time

- Going to the toilet before trying to sleep

- If you can't sleep, don't keep on trying- go and do something (walk, shower, read, etc.) and then try to sleep.

Also this Dua helped too; http://www.duas.org/Sahife%20Zehra/dua40.htm

InshAllah it gets better for you, good luck.

Wsalam.

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do u smoke ? if u do thats half your problem, the other half is stress

just get some exercise and force urself up early and DONT take afternoon naps

worst case scenerio get hooked on endeps lol then after that , u screw your mind up that bad, when u DO get off them, u realise u had no problems in the first place and u will NEVER have sleep problems ever again lol

Salams

deebo

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  • Advanced Member

Go to the gym for an hour or so a day.

If you think too much, write down your thoughts, or record em when ur in bed. I know that sounds lame as hell, but hey no one is watching, so you're good. I used to do that when i had sleeping issues a few years ago, and it helped.

Don't use any computers or phone for atleast an hour before sleep. LCD light screws with melatonin release in your brain, which keeps you awake.

Speaking of melatonin, go to your local drug store, and pick up some melatonin supplements. That should help you sleep. Unless you live in Norway or something, where melatonin is banned apparently.

Edited by Fiasco
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  • 3 weeks later...
  • Advanced Member

(salam)

Well, I'm also an insomniac, and my doctor has told me to stop consuming any form of caffeine at 6pm (regardless of when you plan on sleeping) and to stop using anything with a bright light source (laptop, tv etc) after midnight because the bright light inhibits the secretion of melatonin which induces sleep.

(wasalam)

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