Seeking Snoozin'? If so you are one of
the millions of people are on the internet
in the middle of the night who have a
chronic illness and cannot sleep. We need
to get some sleep! Find out 18 ways to
adjust your habits so you aren't up with
insomnia in the kitchen eating cookies.
to the National Sleep Foundation, more
than 60% of Americans are getting less
than eight hours sleep. Millions of these
people live with a chronic condition that
causes chronic pain and it's estimated
that nearly two-thirds of those with chronic
pain suffer from a sleep disorder. Stop
accepting, "I can't sleep!"
and move the odds in your favor!
Have a bed-time ritual. They aren't just
for kids! Anxiety about going to bed can
set the stage for a sleepless night. Whether
it's a hot shower or a cup of tea, training
your mind to know "it's almost time
to go to sleep" can help dramatically.
Avoid getting on the computer for at least
1 hour before going to sleep. The light,
interaction with others, and activity
will keep your brain stimulated. Same
with the T.V. Record the shows that are
on after 10 pm to watch another time.
Avoid caffeine, spicy foods, alcohol and
Despite what your mom told you, wear a
fresh pair of socks! According to Nicholas
Romansky, a podiatrist that treats the
U.S. World Cup and Olympic soccer teams,
wearing fresh socks to bed can help stabilize
your core body temperature. He suggests
acrylic, polyester, polypropylene and
cotton-synthetic blends that will keep
moisture at bay. Don't use cotton socks.
Listen to some music. Not only will it
relax you, but research that studied drug-free
methods to reduce postoperative pain,
found that the combination of relaxation
and music relieved postoperative abdominal
pain significantly more than painkillers.
(Source: The Journal of Advanced Nursing,
Is your bed partner keeping you awake
with snoring or late-night work on the
computer in bed? Have a conversation about
changes that need to be made, even separate
rooms for awhile is okay.
Use lavender in your bed-time rituals.
According to studies at the University
of Leicester in England and the Smell
and Taste Research Center in Chicago,
the aroma of lavender actually worked
as well as sleeping pills in alleviating
insomnia and tension. Try a linen spray
for your sheets, lavender-scented bath
oil, or a lavender-filled eye cover.
Jasmine aroma has also been found to help
sleep according to researchers who found
that rooms infused with a faint jasmine
scent seemed to sleep more peacefully
and reported being more alert in the afternoon
than people who slept in a lavender-scented
room, or one with no added aroma. Scented
oil sticks can be found at stores everywhere
now, and they keep the room smelling fresh
for up to six months with no fire hazards.
When do you sleep best? Near the ocean?
When it rains? Places like Sharper Image
have many sleep aids such as a portable
AM/FM radio/alarm clock that features
a Sound Soother and a dual-speaker stereo
CD player. It includes "realistic,
tranquil sound environments Seaside, Summer
Night, Rain, and Brook."
Invest in a comfortable mattress and extra
bedding if needed. Personally, I use a
Cuddle-Ewe and couldn't live without it.
It feels like a feather bed on top of
Find pillows that are comfortable. I have
one for my head, a different one for my
arms that feel like they are filled with
sand. One woman I spoke to uses a teddy
bear to cushion her sore arm, wrapping
the bear's arms around her own arm.
Use a heating pad or a heated blanket.
Try sleeping on top of a heated blanket
for all over comfort. There are new ones
on the market that are very padded.
Wear comfortable clothing to bed. Invest
in a pair of pajamas that you love, can
turn over easily in bed, and that you
will long to put on.
Try the heat or menthol patches available
at your local drugstore for pain relief
in particular areas. I've found the menthol
ones help me sleep because of the scent
and are less bulky so stick longer.
Although there is much controversy on
the use of magnets for pain relief, some
people swear they work. Start with an
inexpensive item before investing in a
large magnetic mattress. Google "insomnia
home remedies" for a ton of other
Have something relaxing to read or listen
to once you get into bed. If you have
an MP3 player, take advantage of downloading
some relaxing music,
inspirational talks or sermons.
If all else fails, get up. If you positively
can't sleep, change your surroundings.
Read a book on the couch or write a letter
to a friend. Soon you may be drifting
Talk to your doctor about medications.
Even if something helps you sleep for
five years, it can suddenly become less
effective. Find the right recipe for pain
relief and sleep aids. Google "When
Aches & Pains Keep You Awake: Medication
Chart" available at WebMD for a good
breakdown of the benefits and side-effects
of common sleep prescription medications.
you have a chronic illness and chronic
pain is keeping you awake at night, do
everything you can to find a way to sleep
because insomnia always impacts our bodies,
oftentimes causing our illness to become
worse. Don't hesitate to contact your
doctor to find a remedy.