PSYCHOLOGICAL CAUSES OF INSOMNIA

By far the most frequent source of insomnia is some form of mental or emotional disquiet. Since one primary biological reason for sleep is to provide the brain with a chance to rest, it is perhaps not surprising that one consequence of a troubled mind should be troubled sleep.

I must hasten to point out that in using such terms as "mental disquiet" or "psychological disturbance" I am not suggesting, by any stretch of the imagination, that people with insomnia are thereby crazy, or that their sleep troubles are "all in their minds." Quite the contrary. Insomnia is a very real, and very widely experienced, phenomenon. Insomniacs really do sleep less than other people, as measured not just by their own perceptions but clinically and scientifically in sleep laboratories. Nor do victims of insomnia have unrealistic expectations or beliefs about what constitutes a good night's sleep; studies have shown that insomniacs desire only the same amount of sleep as other people.

While it is true that insomnia is a feature of a number of severe mental disorders, including clinical depression, it may also appear when a psychologically healthy person's life is unusually stressful or tension-filled. Often people with sleep disorders have endured troubling situations over which they had no control—an unhappy home life during childhood, for example/ And the increasing pressure and pace of today's society adds to everyone's mental load. The primary purpose of labeling insomnia as largely psychiatric in origin is not to suggest that the disorder is illusory or that its victims are mentally disturbed but to call attention to the types of therapy that have the greatest chance of succeeding.

With that in mind, then, let me proceed to describe some of the behavioral patterns and mental attitudes that are frequently associated with insomnia. Perhaps you will recognize one or more of these traits in yourself or in a loved one who suffers from sleepless nights. If so, you will be better able to focus on the cause of the problem—the first step toward resolving it.

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NATURAL HIGHS OF CHILL: EXERCISE TO RELAX: HOW OFTEN AND HOW MUCH?


To get any real benefit, you need to exercise regularly, though you only need around two hours a week to make a difference. Choose an aerobic exercise that gets you pulling, raises your heart rate and has you breaking into a light sweat. Do I 5 minutes a day, or 25 minutes live days a week with two days off. Alternatively, exercise three times a week for 40 minutes. It doesn't sound that difficult, does it? If you're exercising to destress, it's best to do so as soon as possible alter the stressful event, and for many the first available opportunity will be alter work.

What and Where?

Aerobic exercise can improve stamina, build muscle and keep you supple. Jogging and brisk walking are good for stamina. Swimming is great for both stamina and strength. Psychocalisthenics (which we describe in our book Natural Highs) are good for all three and can be done at home. Yoga is great for suppleness and the breathing techniques are a fantastic extra destressor. The same is true for T’ai chi. 1 low to cover all the bases? Every week, you could do something outdoors, do something at home and go to the local gym for an exercise class or two.

Any Precautions?

Don't fall into the 'I'm too tired to exercise' trap - regular exercise, started slowly and built up, will actually increase your energy level and reduce your stress. The three most important things to remember are:

  1. Start slowly - don't overdo it right at the beginning and exhaust yourself so much that you give up. The more unfit you are to start with, the more benefit you'll get from seemingly small amounts of exercise.
  2. Exercise regularly, but if you miss one session, don't beat yourself up - just make a point of making it the next time. If you can, exercise with a friend or colleague to help you both stick to a routine.
  3. Choose a form of exercise you enjoy, and if you get bored, change. Variety is the spice of life.

If you have any specific ailments, check with your doctor before starting any rigorous exercise programme.

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