Are you suffering from insomnia?

The definition of insomnia is a prolonged inability to sleep, whereas sleeplessness is defined as a period of time when someone desires sleep but does not get it.

Insomnia is one of the most common sleep complaints affecting up to 40% of adults.  It’s most commonly caused by a stressful event or by prolonged periods of stress.

A technique called Bootzin’s which may help with insomnia:

  1. Don’t sleep anywhere except the bedroom.
  2. If you don’t fall asleep within 20 minutes, get out of bed and do something else.
  3. Return to bed once you feel sleepy, and if you don’t fall asleep within 20 minutes, repeat getting out of bed and doing something else.
  4. Set your alarm to wake you at the same time each day irrelevant of how much sleep you get.

Getting a better bedtime routine will also help:

  1. Stick to a sleep schedule; go to bed and get up the same time each day.
  2. Don’t overschedule your day; leave some time to unwind and relax.
  3. Remove anything in your bedroom that may distract you from sleep, such as TV, phone of computer.
  4. Don’t rely on weekends to catch up on sleep; having a lie in at the weekend can make it difficult to wake on Monday.
  5. Don’t have a nightcap. Alcohol may help you relax initially, but it stops you from falling into a deep sleep and you are more likely to wake up in the night.