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Whether it's a rare bout of insomnia, or a chronic pattern of sleeplessness, getting the zzzz's you need can be tougher as you age. Chronic pain, the effects of certain medications, and anxiety, can all affect how soundly you sleep, or the duration of your sleep.
Regardless of the cause, fractured sleep can often be improved through progressive relaxation techniques. Counting sheep might work, possibly because it's just boring enough to help you doze off. As someone with a busy mind that sometimes just won't shut off, I've discovered something that really does help, though it sounds a bit eccentric.
I choose a high, odd number, say - 971. Then, I slowly count backwards in my mind, by 2's. So - 971, 969, 967, 965, etc. Just writing this, I'm getting sleepy. I've found that the trick is to assign my brain a task that is just difficult enough to reign in a busy mind, but not interesting enough to engage it. By forcing myself to do this little boring job in the darkness, my brain really does seem to relax. And over time, it has become more effective, probably because the first few numbers send a kind of signal to my brain that relaxation and sleep are on their way. Practice does make - well, if not perfect, then at least, much better.
There are other drug-free ways to improve your sleep. White noise machines have been recommended by many insomnia and sleep specialists. They're an inexpensive way to modify the sound level in your bedroom, to block out little noises that may interrupt your sleep.
What have you tried? Let me know which tips and techniques have worked for you, and I'll post them. Who knows - someone else may benefit from your experience.
Read more:
Help for Insomniacs
Do I have a Sleep Disorder?
Top 10 Sleep Disorders and Sleep Problems
