Insomnia: Causes and Cures

2:15, 2:21, 2:47, 3:06… watching the clock during insomnia can be tormenting. When will I finally fall asleep? You wonder. Finally, you drift off into a deep dreamy sleep and what feels like moments later; BEEP, BEEP, BEEP! The alarm irritatingly reminds you that you can’t sleep in to make up for hours lost. Groggy and tired you drag yourself out of bed and reach for that extra strong cup of coffee.

Insomnia, a frustrating condition to have. As an insomnia sufferer myself I understand the struggle. There are things that do work and that can help you get a better night’s sleep. You might still have the occasional night of wakefulness but hopefully not as often.

What causes insomnia?

There are different causes for insomnia for different people. Some may have chronic worry and cannot seem to turn off the worry switch in their mind and so obsessive thoughts disturb peaceful sleep. Others just wake up unable to fall back asleep. Still others sleep fine once they fall asleep, but may take hours to relax enough to sleep. All, equally frustrating, may require different method’s to solve.

Possible Causes:

• Worry


• Too much caffeine


• Too much ginseng or other stimulants


• Not enough exercise


• Sensitivity to sound and light


• Depression or anxiety

What solves insomnia?

Again, different people may require a different solution. Sometimes you have to work through different methods to find what works for you through trial and error. Each attempt has to be given some time and commitment, as it might not be solved in an instant. Here are some ideas to try:

Possible Solutions:

• Go to bed and wake up on a regular schedule (to train your body to be in a certain rhythm).


• Have a relaxing bed-time routine. Read, watch an unexciting show, slow down, get off the phone, computer or other things that require you to think. Drink herbal tea and wind down.


• Stop drinking coffee or other stimulants by early afternoon. Some say by noon. Find what works for you. If you need caffeine to get you through the afternoon then try a type of drink with less caffeine, such as tea.


• If you cannot fall asleep after 20 minutes, get up and sit on the couch or other place until you feel drowsy again. Then go back to bed. (This trains your mind not to think too much while in bed).


• Some research has shown that those who take calcium supplements sleep better. http://www.ehow.com/how_4536607_calcium-sleep-well-night.html


• Melatonin, a natural sleep aide can help. You can buy Melatonin at the grocery store. Take it 20 minutes before bed.


• The worry box. For the worriers, a worry box helps. Buy note cards and a plastic note card box. Write down the things you worry about on the note cards. You are allowed to pull out the note cards for 10 minutes a day to worry. When you close the box you are not allowed to worry anymore. Some keep them organized in categories, such as Family, Work, and Misc…


• Drink a glass of milk before bed or during insomnia. Some research shows it doesn’t work. I will say that it works for me. It is supposed to release melatonin naturally and help you to fall asleep.


• Use the time to pray. If I can’t sleep I like to feel that I am using the time for something useful. I feel prayer is very useful and so I pray when I can’t sleep. Of course as I get tired my prayers become unusual “lord thank you for… help me to… eat pizza and get a new tire on my house…” But, I figure God understands. ;)


• If the cause of your insomnia is depression, then you may need an anti-depressant to help. Talk to your counselor or doctor about what might be best for you.


• For short-term insomnia a little bit of Benadryl can help. This is not useful for long-term insomnia and can cause dehydration.


• Sleep prescriptions can be habit forming and have side effects. Only try these if nothing else works. Also, you can probably cut the prescriptions in smaller doses because they are pretty powerful.


• Getting on a regular cardio exercise program can also help. People who exercise regularly sleep better. http://www.sleephotline.com/Sleep/categories/Excercise-Sleep.html


• Avoid long naps in the afternoon. If you absolutely need a nap. Set an alarm and make yourself get up after 10 to 20 minutes but no longer.


• Sometimes sleep deprivation can cause insomnia. Strangely, if you are over tired then you can’t sleep. Why? Because your body releases strong hormones to keep you going such as Cortisol or Adrenaline. If you make yourself stay up late to get things done, you may sabotage sleep later. http://www.adrenalfatigue.org/adrenal-fatigue-related-health-conditions/sleep-disruptions.html

Caffiene meter: (taken off the box of one of my favorite teas; Good Earth). http://www.goodearth.com

Coffee: 100 milligrams (Give or take)

Black Tea: 50 milligrams

Green Tea: 30 milligrams

White Tea: 20 milligrams

Herbal Tea: 0 milligrams

(Per 8 oz.)

Don’t make me give up my coffee!

For those of you who shudder when you think of cutting back on coffee or soda, let me tell you that the relief of a good night’s sleep is worth it. My doctor recently told me to “eliminate” caffeine for health reasons. Horrified, I kept repeating the word “eliminate” with a big question mark. “Eliminate? Certainly I can just cut back.” “No” she said. I had to stop.

Guess where the first place this compliant and willing patient went after the appointment? You guessed it. Starbucks! I headed straight there and ordered a Grande of my favorite coffee. That was my last one, though, for several weeks. I did stop drinking coffee. It was really hard to do. I was really tired and a bit grumpy. I was amazingly spacey and forgetful too. I became aware of how dependant on Caffeine I was to get through daily life.

I started to become aware of one nice side effect to my caffeine reduction…Sleep! Yes, I slept better. I felt better, and I had more natural energy during the day. It was great. Yes, I do drink a cup of coffee in the morning now, but I no longer drink three cups in the morning and then a cup or two in the afternoon. Why? Because I want to sleep! I have switched to tea for my afternoon pick me up and I do have more energy. Give it a try…I dare you. You might find you feel more rested and happier. Go for it.

Other resources:

http://www.mayoclinic.com/health/sleep/HQ01387

Blessings to you and to all a good night’s sleep! Gretchen

The Secret of Being Content

I am not saying this because I am in need, for I have learned to be content whatever the circumstances. I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. I can do everything through Him who gives me strength. Philippians 4:11-13

We live in a consumer society where “get more, have more” is a commonplace mindset. Commercials feed us constantly with the notion that if we have their product then we will be happy. We will look more beautiful if we just use their merchandise. Also, if we decorate like Martha Stewart, than we are the “hostess with the most-est,” and the envy of all who we entertain. There is always more we can do, be, or have. There is constant pressure to perform better, market better, learn more, and be more.

Unfortunately, all of that comes with a high price tag of discontentment. I looked up the word discontent and it means to have dissatisfaction, or a restless longing for better circumstances. I think the key point is that it contributes to an impatient feeling. A real lack of peace or satisfaction is predominant in our spirit.

I am talking to myself as much as I am talking to you when I ask; “how then, do we learn to have contentment?” I personally find it to be a constant struggle. There is always someone who has a better car then my ‘97 silver Buick that is a hand-me-down from my Grandpa. The side mirror is torn off (It’s my daughter’s fault for distracting me with questions as I pulled out of the garage), and a rock hit my windshield leaving a crack. In addition, the handles in the backseat are worn so I have to get out and open the door form my son every morning before school.

I am actually very grateful for the car and love the v8 engine that picks up speed quickly when I need it to. Sometimes I want a new shiny car but I remind myself that this one works just fine and gets us all where we need to go. Truthfully, I am glad the back doors don’t work because it gives me a chance to give my son a kiss on the cheek before he runs into class. Thankfully, It also saves us a monthly payment.

My kids, too, want a car that has a video player in it so they can watch movies while we run our errands. Every time they bring this up I use it as an object lesson in contentment. I try to gently remind them to be grateful for what we do have. I try to help them to see the difference between wants and needs. We need food, but we want a video player. Having what we want is not important but God will provide for us what we need.

Think of the people in Haiti who barely have clothes on their backs, or a tent to shelter them. But for the grace of God that would be me. We Americans are so out of touch with real suffering. We think we are suffering because we drive a used car, can’t afford to put in a new deck, or go on a shopping spree. That is hardly suffering.

I was praying for Melkamu, this morning, who is our Compassion child. His picture sits on our fridge to remind us to pray for him. It also reminds me to be content with what I have because the poor little guy is wearing used and mismatched clothing. He’s covered in dirt, and he wears worn out girls’ shoes that protect his little feet. He is hardly the picture of fashion. He is so precious, and he reminds me that we live in a land of plenty and I have plenty to be grateful for. He serves a special purpose in our house. He helps us be more content with what we have. It seems he may have more of an impact on us than we have on him.

What does it mean to be content? It means that we are not jealous of our neighbor, we are grateful for what we do have, we help others who need more than us, and we refrain from complaining. Is this easy? I think not. I struggle with it everyday. The main point to learn contentment is to do what Paul says in the above verse; we rely on God’s strength and not our own.

Blessings, Gretchen

Interested in sponsoring a Compassion child?

http://www.compassion.com/sponsor_a_child/default.htm

Purging Judgmental Attitudes

“You then, why do you judge your brother? Why do you look down on your brother?”
Romans 14: 10a

As I cleaned out the refrigerator the other day, I realized I hadn’t done it in a while. I pulled out several Tupperware tubs full of stuff. The recent tubs weren’t so bad. It was effortless to toss the leftover food down the disposal. I held my breath as I opened some of the other tubs to protect my nose from the smell. I quickly dumped them out. Hairy mold developments existed in the corners. I thought, “Certainly it hasn’t been that long since I cleaned out the fridge.” Clearly it had, because there was a lot of gunk in there from old veggies to leftover stew.

When we judge others who are loved by God it is as smelly as old stew in the fridge. God asks us to love one another and to not judge. Yet, so many of us still are full of judgmental attitudes. Many of us “tend to judge from a self centered perspective rather than from God’s perspective. If we don’t like high heels, we may judge someone who does, if we don’t wear saggy pants, then we may think negatively about someone who does. If we do wear saggy pants we may judge someone who doesn’t dress this way and think they are old fashioned and obsolete. If we read the Bible everyday, we may judge someone who doesn’t. There are as many examples as there are people. The point is that we mustn’t judge from our own eyes, tastes, or preferences. Those are not essential. What matters to God is the heart, and we are not to judge that either” (P. 85 The Journey Out).

What God asks us to do is to love one an-other. “Above all, love each other deeply, because love covers over a multitude of sins” (1 Peter 4: 8). We must love people regardless of ethnicity, background, socio-economic status, or skin color. When we love others we are passing along God’s grace. “If we are quick to judge others, we undermine the central component of God's grace and His compassion toward those to whom He longs to reveal His love” (P. 77 The Journey Out).

I have been disgusted by some of the judgmental attitudes I have observed recently on news, radio, and on bumper stickers. Why are some so free to share negative thoughts? How can we do a better job of showing God’s love? Even something as simple as good eye contact and a smile can go a long way.

Have you cleaned out your judgmental attitudes lately? They are as smelly and retched as rotting food in the fridge. Are you aware that they exist in your soul? Maybe they are hidden behind the yogurt you just bought. Maybe you haven’t checked lately. Have you become accustomed to their presence? Are you used to the smell? They may still be in there. Ask God to show you what they are. Repent, and say you are sorry for holding negative attitudes toward people that God loves. You may find that you feel more freedom in your own spirit.

Overflowing Blessings (excerpt from The Journey Out)

In light of the earthquake in Haiti I thought I would blog on the topic of giving. So many of you have already given and will continue to give. Prayer support is also essential to pray for those on the ground helping the wounded and homeless there. Here is an excerpt from my book The Journey Out:

"When we have our hearts on heaven, we yearn to give to others. We feel blessed and full and taken care of, and it overflows into taking care of others in need. We don't feel competitive or afraid. In our security we are able to give to the poor as God commands us, knowing that we don't need to be afraid that we won't have what we need."But when you give to the needy, do not let your left hand know what your right hand is doing, so that your giving may be done in secret. Then your Father, who sees what is done in secret will reward you" (Matt. 6:3-4). The Lord rewards us when we give privately, not openly for others to see. (page 162, The Journey Out)

I am pretty certain that most of you have given out of the goodness of your hearts. The truth is that even though the economy is tight, we are all better off than those suffering in Haiti right now. Giving small amounts can go a long way, and can bless a lot of people with medical care and supplies. Please continue to give and to pray for those who are suffering. We know that God will reward us for giving privately. You may not see that reward until you are in heaven. However, I have heard stories of God's miraculous provision for us when we choose to give to those in need. I have even experienced it. If you are holding back out of fear of your own finances, take a chance and give privately. I assure you God will make sure your needs are also taken care of.

Two trusted ways to give to Haiti or other places in need:

http://www.worldrelief.org

http://www.compassion.com

Today is a New Day!

Today is a New Day!

I love the fresh start of a new day. Each morning signals a new beginning. It means that yesterday is completed and today is new. Yet, often as we face the morning we feel bogged down by yesterdays' troubles and tomorrows' worries. In doing so we forget to enjoy the present moment of our lives. Wearily we reach for the cup of strong hot coffee, hoping it will revive our bleary eyes and jump start us with fresh motivation. Still, desire can evade us as we press forward through the day.

Some of us are bogged down by financial stress, relational stress, and others of us face challenges at work with a difficult boss, or in looking for a job. Many women are juggling career and kids. The list of stressor's can be long. How do we get a new perspective for a new day? How do we get past that dreaded feeling that we will never break out of the rut we are in?

Prioritize: Take time to write a list of what is important to you. Not just what you need to do. I have a policy; "People before tasks." Time with friends or family can revive you and make life fulfilling. Forget the dishes and schedule coffee, forget less important "To Do" items and spend time with the people you love. I have a long current "To Do" list and I added one item; "-don't freak out" is on there to remind me to stay calm and keep perspective.

Simplify: If you are overloaded with too much to do, it may be time to eliminate some things. I know it can be difficult to say "no" but it is an important skill to learn. Us overly responsible types will say yes to just about anything and then wonder why we are so stressed out. Practice saying no and stop feeling so guilty about it. It really is okay to simplify your life so your mental and emotional well-being is intact. Your friends and family will thank you for it.

Slow down: Slow down and enjoy the beautiful moments of life. Savor them. Cherish them. Sometimes stress is so prominent that we fail to enjoy the good things in our life. Breathe deeply and look around you. Listen to the sounds. Stretch your arms and legs and even sit down for 5 minutes to pray or think or just be. It will help you.

Gratefulness: Take a moment to thank God for what you are blessed with. It can be as simple as; "Thank you God that I can walk," or "Thank you that I have a car that gets me places." It calms me when I think of the basic things I appreciate. The problems are still there but I am reminded of the problems I don't have and am glad. It may spur me to pray for others and get me out of my own self absorption.

Bite sized pieces: I know when I look at the whole problem or many problems at once I tend to freeze. I don't know where to start. Sometimes it helps to stay in the present moment and ask yourself; "What can I do right now?" A favorite verse of mine helps me to remember not to worry too far ahead; "Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of it's own." (Matthew 6: 34)

Finally, We also have a bigger perspective when we remember that our struggles are temporary and that one day we will be free from our troubles; "I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world." (John 16: 33) We all will have our fair share of struggles to face in this life but one day we can rejoice that it has been completely overcome and we are free. Hang in there and enjoy the parts of life that make it truly meaningful.

Blessings to you! Gretchen