Trouble Sleeping? Insomnia Cures Are Here! by Dave Turo-Shields, ACSW, LCSW

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Title: TROUBLE SLEEPING? INSOMNIA CURES ARE HERE!

Author: Dave Turo-Shields, ACSW, LCSW

Email: mailto:editor@overcoming-depression.com

copyright: by Dave Turo-Shields, ACSW, LCSW

Web Address: http://www.Overcoming-Depression.com

Word Count: 946

Category: Health

TROUBLE SLEEPING? INSOMNIA CURES ARE HERE!

I yawn, stretch my arms behind my head and stare at the

ceiling. I've been in bed for a few minutes. Ahhh, the

peaceful quiet all around. The room is dark. The kids are

asleep. It's an expansive moment for my mind. My mind

seems to fill the entire room.

Okay, it's been 20 minutes now. The novel meditative

moment has passed. Now my mind seems to be filling up like

a bowl that's been left outside in a torrential downpour. I

can't seem to slow down or empty out my mind. So many

things to think about, not the least of which is why in

tarnation can't I fall asleep?

I am tired, but cannot sleep. I begin to feel agitated and

become physically restless. I turn this way... I turn that

way. I cross and uncross my legs. I lay on my stomach,

side and back. Each passing moment lends itself to

increased anger and frustration. Now my mind has jumped

ahead to tomorrow, lining up all those things I have to

accomplish knowing that I'll only do so by dragging this

haggard, exhausted and fatigued body around for the entire

day. This process goes deeply into the night.

Any of that sound familiar?

Recent estimates indicate that approximately 25 million

Americans suffer from chronic insomnia. Some reasons for

insomnia include:

1. Restless Leg Syndrome

2. Circadian Rhythm Disorders

3. Depression

4. Alcohol and other drug abuse

5. Life changes and/or accumulation of life stressors

6. Anxiety

7. Sleep Apnea

You should consult with your physician in order to

determine the exact cause of your sleep problems. He/she

may order a sleep study, give you a depression screen, check

social stressors, order a blood panel to check for vitamin

and mineral deficiencies, suggest you stop drinking, give

an anxiety scale or any number of interventions to identify

a cause and get you focused on appropriate solutions.

In the meantime here are a few "Do's and Don'ts" on how to

reclaim your beauty sleep.

1. When you lay down to sleep, deepen and lengthen your

breathing patterns -- shoot for five second inhales and

five second exhales. You'll be taking 6 breathes per

minute. This takes some practice but works nicely.

2. Take a deep breath and hold it. While holding your

breathe, tense up the muscles throughout your entire body

and hold both for 30 seconds. Exhale completely and

relax. Take several relaxed breathes and repeat three

times.

3. Choose any relaxing color (blue, green, yellow, etc).

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BIO:

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Dave Turo-Shields, ACSW, LCSW is an author, university
faculty member, success coach and veteran psychotherapist
whose passion is guiding others to their own success in
life. For weekly doses of the webs HOTTEST success tips, sign
up for Dave’s powerful “Feeling Great!” ezine at
http://www.Overcoming-Depression.com
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