Overcoming Insomnia

Overcoming Insomnia.

It´s terrible when a person can´t sleep, no matter how hard that person tries to do it; this sleeping problem is called Insomnia. This situation may involve: difficulty to falling asleep, maintaining sleep, awakening too early, experiencing unrestful sleep or a combination of the above. Many people have Insomnia around the world, according to Ph.D. Johnathan Fader “A shocking 50-70 million Americans have sleep difficulties” (Fader). If you are dealing with this trouble that stresses, tires and makes you feel angry; you should retain your mind and body for sleeping, managing your stress, worries, and preparing daily activities to avoid this critical problem.

To prepare your brain and body for sleep, first of all you have to avoid using your bed for anything except sleep. For example, don’t use your bed for doing homework, listening noisy music or playing videogames because your mind is going to be very active and you cannot fall asleep. Second, if you have been awake for more than 20 minutes; you must participate in non-activating activities in low light. For example: reading, listening chill house or doing relaxation exercises. Third, you have to develop a night time ritual like having a cup of tea, taking a warm shower or stretching. Not only you must prepare your mind, but also you have other steps to follow.

The second procedure that needs to be followed is to manage the stress and worries. First, to control both of them, you have tools to reduce it. For example, as M.D Melissa Conrad said: “People must do breathing and muscle relaxation exercises and meditation that is an important armor to fight against insomnia” (Conrad). Second, pick a scheduled time to concern and write about your experiences, worries, fears and any problem that you think is preventing you to sleep. Third, there is essential to avoid pressure increasing situations. For example, watching the clock because it increases the worrying about sleeping; consuming caffeine makes people feel active and obviously, you have to avoid anger because you´re going to be with your mind occupied in that feeling.

To prevent insomnia, activities not only should be done at night, also people need to be very active at sunlight, doing daily activities and visiting a therapist. First, people need to exercise or do energy consuming actions like practicing sports, focusing on a musical instrument or studying something that the person likes every day. Second, people should do cognitive behavioral therapy that consist on these processes according to Harvard Medical School “In CBT-I you work with a therapist to help you create a “sleep debt” (Harvard Medical School), commitment is very important in this therapy to be successful and “CBT helps patients change negative thoughts and beliefs about sleep into positive ones” (Harvard Medical School). Third, people need to change their lifestyle for example:

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