Insomnia

Insomnia refers to difficulty in falling asleep and you may find yourself lying in bed for a long time before drifting off.  You may well find it impossible to stay asleep during the night and find yourself waking up frequently, or waking up very early in the morning and being unable to go back to sleep again.  As a result, you will most likely get up in the morning feeling completely unrefreshed, tired and irritable and find it hard to concentrate or function properly during the day.

 

It’s a very well-known fact that people with Fibromyalgia or Chronic Fatigue Syndrome lack the quality sleep that the body needs but what causes this deep sleep deprivation is an unknown entity.  But don’t just assume your insomnia is as a result of these conditions, discuss it with the doctor so that any underlying health conditions can be diagnosed and treated.

 

Both depression and stress can play havoc with your sleeping pattern, so by taking steps to eradicate these is a very good start.  In more severe cases Cognitive Behavioural Therapy should be considered to help you to change your way of thinking.

 

There are plenty of other little tips that can help including avoiding alcohol, nicotine and caffeine later in the afternoon and evening. Don’t eat a heavy meal late at night and maybe try a hot bath as this can be really relaxing – especially by adding Epsom salts or a few drops of lavender and/or chamomile essential oil.

 

It’s very important not to let yourself get frustrated and worked up if you can’t sleep.  One strategy if your brain is overactive is to write down anything that’s playing on your mind, along with any ideas to solve them.  Then dismiss the thoughts from your mind by telling your brain that you’ll think about it again in the morning.  It’s also very important not to watch the clock as this can be equally frustrating and upsetting and will play havoc with your subconscious mind.

 

If you really can’t sleep then don’t lie in bed feeling anxious about it, get up and do something else for a while, such as reading for a few minutes or watching a bit of TV, or listening to calming music and then try again.  Practice a bit of deep-breathing or meditation and focus on clearing your mind and relaxing your body.

 

Other small tips include trying to establish a regular routine for bedtime, make sure that your mattress and pillows are comfortable and that the bedroom is well ventilated and cool enough.  A light snack can help you fall asleep sooner especially if it is a carbohydrate-based snack or contains the amino acid l-tryptophan (e.g. warm/hot milk, eggs, cottage cheese, cashews or white meat).

 

Sleeping tablets should be a last resort – and only used for a short period of time – because they only treat the symptoms, not the underlying cause and can be addictive.

 

Peppermint has been known to help ease insomnia by calming and warming the body and mind (it can also help with any stomach upsets, IBS and dizziness).  So perhaps introduce peppermint tea in the evening, or alternatively chamomile tea which is also well renowned for its calming and soothing effects on tension or anxiety (it’s also thought to settle your digestion too).

 

Nutmeg is a spice which is well-known for its powers in relieving anxiety and insomnia, as it contains a substance known to cause drowsiness.  You could add some to a mug of warm milk in the evening, or sprinkle it in a smoothie or on fruit.

 

You could also talk to your doctor about amitriptyline, which in higher doses is an anti-depressant but in lower doses is considered one of the most effective medications for reducing the muscular aches and pains and restless legs associated with Fibromyalgia and for encouraging more restful sleep.

 

Other herbal remedies for insomnia (and the anxiousness associated with this) are valerian, passiflora and olive leaf.  Although if you wish to try something like valerian or passiflora they cannot be taken in conjunction with anti-depressants.

 

I personally would have said that a couple of large gins should do the trick, but this sadly is not advocated by the medical profession and apparently doesn’t induce the required effect.  Furthermore, alcohol is a bit of a no-no, as it can be an aggravating factor for some people and an intolerance to alcohol is quite common.  Shame, it would be far more fun!