Insomnia sufferers are seen in every part of the world. Why? What does insomnia mean? According to Dorland Medical Dictionary it means, “inability to sleep; abnormal wakefulness.” (1)

Let us consider some common causes of insomnia.  “Sleep disorders are usually brought on by underlying physical conditions, emotional stress or certain sleep medications or other drugs.”  (2) Women may lead the list because of multiple responsibilities—home, career, and children for example.  Insomnia is more often prevalent during pregnancy and menopause.  There are still other physical symptoms that cause inability to sleep: tension headaches, depression, anxiety, restless legs syndrome, leg cramps, sleep apnea, sleepwalking, and many more.  And don’t forget caffeine, that notorious thief of quality and amount of sleep.

This is a vast subject. Here we can discuss only some methods or suggestions that may help you to overcome your sleeplessness.

Bedroom Temperature
Sleeping-room temperature should be comfortable and conducive to sleep.  With appropriate covers, most people are comfortable with room temperatures between 65-70 F, many thrive with lower temperatures.  Children and senior citizens may prefer the latter end of the scale.  Your body should be pleasantly warm before you sleep.

Mattress firmness
A firm mattress is better than a soft one, but some softness is essential for comfort.  An “egg crate” mattress, four inches in thickness, will meet this need.  This adds comfort and may help correct some back problems.  

Wool covers or Pads
In temperate zones, or in cooler places, this pad placed between the mattress and the sheet does add comfort.  You will have to experiment with this to meet your needs.

Natural fiber sheets
Usually cotton sheets and pillowcases help sleep quality and prevent skin irritation from synthetic fibers.  “Blankets and quilts of all-natural fabrics (cotton, wool, linen, flax, down) are a good choice for most of us, although less expensive quilts filled with lightweight sleeping-bag insulation materials are also fine.” (3)

Quietness
With the many electric appliances in the home, it may be difficult to control noise.  Sound-proofing your bedroom may be a good investment.

Light
Total darkness in the bedroom would be ideal.  Often rays of light peep through the windows from street lights.  Aluminum foil on the window-panes will help to darken the room.  Even a night light should be avoided.  Dr. Elwood McClusky of Loma Linda University, points out that the biological clocks of our bodies thrive on regular darkness and light. (4)

Best time to sleep
The body clock anticipates a regular set time for sleep.  “The more rest we can get in BEFORE MIDNIGHT the better.  They are the most valuable hours for rest and body building.”  (5) One of the leading health authorities in the early part of this century wrote that, “in our schools lights should be turned off at 9:30” (6) In order to establish a sleep system, to overcome insomnia, one needs to understand the functions of the body.  With this understanding the behavior changes will be easier to implement.

Eat light in the Evening
If the evening meal is very heavy it may interfere with your sleep.  Those who don’t eat at all in the evening, or make the meal very light, will be able to establish a sleep order system.

Neutral tub baths for sleep

• The temperature of the water should range between 94-97 F.
• The room temperature should be comfortable and perhaps slightly warm on cool evenings.
• Your body should be warm before you enter the tub.
• A warm drink like hot tea, or mild exercises, should warm a person quickly.
• Your attitude toward this method of relaxation in preparation for sleep should be wholesome.
• Your mind should be clear of anxiety, worry, remorse, and a guilty conscience.
• If your conscience bothers you because of your relationship with some person, take courage and do what you can to make it right immediately.
• With that kind of preparation enter the tub with the assurance that heaven is watching and is anxious to grant you the rest that your body needs.
• Stay in the tub at least thirty minutes, perhaps listening to soft music to calm your nerves.
• Dim the lights to rest your eyes.
• The temperature of the water causes your blood to go to the body surface as the tiny cutaneous (skin) vessels become relaxed and dilated.
• Use only blotting or very gentle rubbing with a soft towel to finish.  Ask God to bless the treatment and bless you with peace that passes understanding.  

This is an easy method to follow at home with the assurance it does work.

References
1.    Insomnia, Dorland Medical Dictionary, W.B.  Saunders Company, Philadelphia and London, p. 845, 1994.
2.    Carlson, K.J., Eisenstat, S.A., and Ziporyn, T. The Harvard Guide to Women’s Health, Sleep Disorders, Harvard University Press, Cambridge, MA, London, England, p. 78, 1996.
3.    Cooper, R.K. 8 Optimum sleep stress strategies part 5. Health and Fitness Excellence, The Scientific Action Plan, Houghton Mifflin Co., Boston, New York, London, p. 72, 1989.
4.    McClusty, E. The Journal of Health & Healing, Vol. 15 No. 3, 1992.
5.    Paulion, G.B. God’s doctors for the restoration to health, rest. The Divine Philosophy and Science of Health and Healing, Teach Services, Brushton, New York, p. 106, 1995.
6.    White, E.G. Overstudy. Counsels to Parents Teachers and Students, Pacific Press Publishing Association, Mountain View, California, p. 297, 1943.