To Sleep, Perchance to Dream...Shakespeare

Tossing and turning...light on...light off...open the shade...close the window....ARGH!!!

It doesn't matter what is keeping you awake; not getting enough sleep can lead to some serious health issues. Did you know your brain actually shrinks when you are chronically sleep deprived? Your blood pressure goes up, your immune system is compromised and you're more likely to be involved in accidents.  You are also more liable to be overweight and one study showed that frequent insomnia can even shorten your life! So with all this at stake, what can you do to get a good night's sleep on a regular basis.

A third of the population occasionally suffers from insomnia, but for one in ten, not getting enough sleep is a chronic problem. Americans spend more than $4 billion dollars a year on sleep medications!

 Full Wolf Moon Rising over the Potomac River - Leesburg, VA

Before you surrender to medication, try some of the simple suggestions recommended by US News and World Report has for getting some shut-eye!

Start with good sleep time habits such as keeping regular sleeping and waking times,  and make the environment of the room favorable for sleep - dark, cool and quiet.

Develop  a "getting ready for  bed ritual" just like you may have done as a child. Anything non stimulating and comforting...a warm bath, some herbal tea, reading some poetry, listening to relaxing music.

Avoid alcohol as it disrupts sleep and can have lasting effects of fatigue into the next day. Small amounts of alcohol can actually have a stimulating effect on the body.

Create a break between waking time and sleeping time. At least 30 minutes before you want to go to sleep, stop working, turn off the computer, pack the paperwork back in the briefcase. Signal to your brain that the workday is over and don't think about it until morning.

If you are having trouble drifting off, try to not worry about the consequences of your inability to sleep. Staring at the clock and prophesying about how terrible your day will be if you don't get to sleep will only make the situation worse. Try some deep cleansing breathes and relaxation techniques to calm your noisy mind. Or try a bit of white noise...there's an app for that! My favorite is Sleep Pillow, available for both the IPhone and Android.

If you are chronically not falling asleep, perhaps you need to add more active exercise to your life. Exercising before bedtime is not a good idea as you will be too stimulated to sleep. But a brisk morning walk or a late afternoon workout at the gym can help you burn off some of the energy that's keeping you up at night.

For many people implementing some of these ideas will help them get to sleep more quickly and experience a refreshing night's sleep. If you find your insomnia isn't improving and is affecting you waking life, consider talking with a sleep specialist who can help find the underlying causes of your sleeplessness and help correct behaviors which may be interfering with your rest.  Sweet Dreams!

Be well!