The Adventures of Percy:
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Percy & the red squirrels
Percy & the snow
Percy goes walking with Grandad
Knitting & Sewing:
Accessories
Childrens
House
Jumpers
Socks
Toys
Knitting Patterns:
Recipes:
Miscellaneous:
Family History Name Interests
Geocaching
Health & Beauty
Household tips
My favourite sayings
Sleep Help
For Sale:
Vintage Knitting & Crochet patterns
on CD
1901 Cumberland Directory
The Last of our Luggers
CDs for Family Historians
Postcards
If you have had insomnia for a month or longer see your doctor to rule out a medical cause.
Practice relaxation every day.
Learn to think away stress – change negative thoughts to positive ones.
Establish sleep-promoting habits e.g. regular rising time; increase exposure to daylight.
Make the room you sleep in comfortable & peaceful. Add white noise (something that emits a steady whirring or purring sound)
Practice good sleep habits. Eliminate naps.
Make a to-do list before going to bed each night
Exercise
Eat healthily
Be optimistic
Expect positive outcomes
Look on the bright side
Count on good things to happen
Remember success better than failure.
Laugh your stress away.
Help yourself by helping others.
Invest in yourself e.g. Time on your own; new stimuli; presents & treats; fun; off-duty activities; doing things you like; being with people who make you feel good; praising yourself; appreciating your uniqueness; spending money on yourself in ways that enhance your life, your skills, your opportunities; honouring your needs.
Live in the present – focus all of your attention on what you are currently doing.
Temporary insomnia can be caused by certain medications:-
Bronchodilators
Pseudoephedrine
Antipsychotic medications
Beta-blockers
Calcium channel blockers
Most antidepressants
If your insomnia started within 2 weeks of starting a new medication, talk to your doctor about whether there is a different medication or dose that might work better for you.
Medical Conditions that may cause insomnia:-
Depression
Gastroesophageal reflux disease
Aleep apnea
Restless legs syndrome
Arthritis
Kidney or heart disease
Osteoporosis
Cancer
Parkinson's disease
Change your sleep thoughts:
"If I awaken after about five and a half hours of sleep, I have gotten my core sleep.”
“I always fall back to sleep sooner or later.”
“I need less sleep than I thought.”
“My sleep is getting better and better.”
“If I get my core sleep, I’ll be able to function during the day.”
“I’m probably getting more sleep than I think.”
“Since I have survived nights of insomnia before, I can do it again.”
“If I didn’t sleep well last night, I am more likely to sleep well tonight due to a biological pressure to recover my core sleep.”
“Sleep requirements vary from person to person.”
“There is no evidence that insomnia causes health problems.”
“I am more likely to fall asleep as my body temperature falls through the night.”
“It is normal to initially feel alert if I awaken at the beginning or end of a dream, drowsiness will soon follow.”
Best Low-protein/high-carb foods for Serotonin Production:-
Whole grain breads, crackers & cereal
Whole wheat pasta, brown rice, wild rice, whole wheat couscous.
Buckwheat, oats, oatmeal
Fruits especially mangoes, bananas, grapes, papaya, oranges, grapefruit & plums
Vegetables especially spinach, yams, sweet & white potatoes, corn, squash, green peas, brocoli, brussel sprouts, kale, asparagus, cauliflower, sugar snap peas, pumpkin, celery, beets
Milk, yogurt, low-fat ice-cream