If, in a survey, people are asked if they are currently having problems with sleep, almost a third of them will say yes. That’s a lot of people. Since you have bought this recording you are one of them and you’re familiar with some of the effects of not sleeping well. These include feeling wiped out during the day and decreased efficiency and problems with concentration. Sleep-deprived people also report feeling irritable, anxious and sometimes depressed. These effects should be taken seriously because they can damage relationships, job performance and create issues of physical safety.
What are some of the causes of sleeplessness? A psychiatric diagnosis of clinical depression or anxiety disorder can lead to difficulty sleeping. Physical pain from injuries or conditions such as arthritis might be the culprit. Further causes might be the use of drugs or alcohol or trying to sleep at irregular hours.
So what do you do if you are having trouble sleeping? The first answer is to look over the issues mentioned above to see if they might be leading to sleeplessness. Things like drinking too much coffee or alcohol, being in pain from a sprained ankle, being depressed, being anxious and worried are also some of the everyday causes of sleeplessness. Addressing these causes is the first step
There are a number of disorders and medications that can cause a sleep disturbing condition called restless leg syndrome. If you have this condition you may not be aware of it but involuntary leg movements can make it difficult to go to sleep and stay asleep. Among the possible causes are low blood sugar, diabetes, fibromyalgia and thyroid disease. Possible contributing medications are antidepressants, antipsychotics and antihistamines. If you suspect this get yourself checked out by a physician.
Psychologically there is a commonly assumed connection between insomnia and a guilty conscience. It is not unusual to hear an outraged person ask a dishonest perpetrator how in the world he sleeps at night. This is probably overstated. But being psychologically troubled can be an issue. Writing down a list of things that might be bothering you can be helpful.
If none of the above conditions apply to you it might help you to take some of the following steps published by The United States National Library of Medicine for overcoming insomnia. They include: drink warm milk at bedtime, avoid alcohol, caffeine or tobacco late in the day, get some physical exercise early in the day, avoid naps, reserve your bed only for sleeping or sex (no reading or talking on the phone for instance), keep a regular sleep schedule and keep your bedroom as dark as possible. Maybe even get rid of illuminated clocks.
The bedtime self-hypnosis technique that is described elsewhere on this website can be very helpful in dealing with sleeplessness. This bedtime technique induction is also available as a recording. A good bedtime phrase to try is: “At bedtime I let go and fall deeply asleep.”
Also available is a more extensive self-hypnosis induction recording entitled “Getting a Good Nights Sleep“ specifically devoted to improving sleep.