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20 Steps to Beating Insomnia
by Jeremy Jones Similar Articles Top Ten Ways To Beat Insomnia 1. Develop a pre-sleep routine. The mind and body responds to repeating patterns. Creating a pre-sleep ritual will signal your mind/body to prepare for sleep. 2. Try not to fixate on the time. Move your alarm clock out of your eyeline so you don't stress over not sleeping. 3. If you haven't managed to get to sleep after about an hour, rather than… Six Types of Insomnia What is Insomnia? Insomnia is the experience of inadequate sleep or of poor quality sleep often typified by one or more of the following insomnia symptoms: Difficulty getting off to sleep Difficulty staying asleep or frequent night waking Early morning waking, or Sleep that doesn’t have a refreshing affect With the daytime consequences being:… Emotional Issues Behind Insomnia Insomnia is a common condition seen by family physicians. The usual short-term treatment for it is medication that involves hypnotics. These medications are habit-forming drugs and with long usage people can become dependent on them. The problem can start for many reasons. In many people who work in shifts, the body rhythm is disturbed disturbing… Natural Ways to Cure Insomnia Not getting an adequate or a good night’s sleep for a prolonged time is called insomnia, it not only makes you feel tired all the time but it can cause a lot of health problems. Causes of insomnia can be daytime stress and changes in routine, symptoms of insomnia can be not being able to get to sleep (sleep-onset insomnia) or waking in the middle… Understanding Insomnia Sleep disorders are part of a broad category encompassing a variety of conditions that affect sleep. Insomnia, sleep apnea, narcolepsy, restless leg syndrome are the most common, but sleep disorders also include sleep walking, hypersomnia, and night terrors. There isn't enough space to provide an in- depth explanation for each, so starting with…
1. Avoid Naps – If you can’t sleep at night, you’re grateful for any chance to get some shut eye. But if your really having trouble falling asleep at night then you should fight the urge to take a nap. You’ll be more tired at night when it’s time to go to sleep. 2. Take A Warm Bath – This is a great way to relax your body in preparation to falling asleep. Don’t over do it though; you simply want to relax not exhaust your body. Try using a cup of bath salts and baking soda. These will relax you and also help remove any toxins that might be in your body. 3. Drink Herbal Tea – If you’d like to avoid dairy products I’d suggest try a cup of herbal tea. It contains natural ingredients which will help you fall asleep faster. Most health store will also special blends of tea designed to soothe you and help you fall asleep. 4. Don’t Watch T.V. – Wait at least 30 minutes before going to bed after watching T.V. No matter how little T.V. you might have watched your mind is still being stimulated; which can cause you to not be able to fall asleep. An over stimulated mind along with stress is what keeps you awake. 5. Visualization – Lie in bed with your eyes closed and imagine you’re in your favorite place in the world. It may be the sunny beaches of Miami to the tropical islands in the Keys. You can see your surroundings, hear the sounds and smell the familiar fragrances. Relax, enjoy it and let yourself drift off to sleep. 6. Sleep On Your Back – This is the best position for relaxing because it allows your internal organs to rest properly. 7. Exercise – Every little bit helps whether its 15 minutes or 30 minutes. Exercising a little each day will give your body the activity it needs to help you relax more and sleep better at night. 8. Regular Bedtime Hours – Your body benefits from regular routines. So pick a reasonable time to go to bed every night and stick to it. Once your body feels it can rely on this routine, it will repay you for it. 9. Get A Massage – Have your spouse, girl friend, boy friend, etc. give you a massage right before you go to sleep. A full body massage is the best of course but even a backrub, a face and scalp massage can be a big help. 10. Listen To Music – Play some soft soothing music that will put you to sleep. Also try getting the c.d.’s that simply have sounds of waves crashing or the steady pattern of a heart beating. Make sure your c.d. player automatically cuts off because it would defeat the purpose if you had to get up to turn it off.
11. Eat A Bedtime Snack – Studies show that foods with a large amount of amino acid L-tryptophan help’s you sleep better. These include warm or hot milk, eggs, cottage cheese, chicken, turkey and cashews. 12. Toe Wiggling – Lie on your back and wiggle your toes up and down 12 times, wiggling the toes of both feet at the same time. This will relax your entire body inside and out. 13. Sleep With Head Facing North – This aligns your body with the magnetic field of the planet, bringing your own energies into harmony with those of the Earth. Sounds weird doesn’t it but just give it a shot. 14. Sleep on Firm Bed – A firm bed will give your body the support it needs to really relax. 15. Can’t Sleep Then Get Up – Don’t just sit there trying to fall asleep longer than 45 minutes. If it goes to long the get up; try doing something non-stimulating. Then when you feel tired again go back to bed. 16. Avoid Bright Bedroom Clocks – The idea is to keep your bedroom as dark as possible. A bright illuminated clock is annoying to have in the bedroom, especially if your having trouble sleeping. 17. No Caffeine, Alcohol or Tobacco – This is self explanatory –Obviously these 3 are a stimulant and will keep you from falling asleep. Research shows that caffeine, alcohol and tobacco are known to prevent a good nights sleep. 18. Sleep In A Well Ventilated Room — Fresh air and a room temperature between 60-65 degrees will give you the best atmosphere for a good nights sleep. Any warmer and you’ll just toss and turn all night from the discomfort. 19. Get Up Earlier – As much as anyone hates to get up earlier you really have to. You’ll be much more tired at night and more prone to get to sleep quicker. Once you’re sleeping good again you can go back to your normal wake up time. 20. Drink Warm Milk – A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Thank you for taking the time to read this article. I hope some of these steps works for you. I have one final step. If you’ve already tried the above steps or don’t think they’ll work for you, many people have tried “Healthy Sleep Remedies” and have had great success.
Similar Articles Natural Cure to Insomnia We have heard many people saying that they are gifted person because they sleep well without any interruption. It is said that a person should sleep within seven minutes of going to bed. Otherwise he needs to consult a doctor. Insomnia is unheard of few decades ago. The din and bustle of this modern world and our mechanical life is one of the root… Say Goodnight to Insomnia Do you sometimes feel that you have sleep deprivation? Is the quality of your sleep what it should be or do you wake up feeling tired and lacking energy? In addition, do you have trouble concentrating and just not feeling up to par the rest of the day? According to the World Health Organization, one third of the world's population experience… Natural Cures for Insomnia Like most ailments, it is difficult to relate to someone who has insomnia if you have never experienced insomnia for yourself. The importance of sustained sleep is easily under-rated. People who have true insomnia often wake up very tired or they are soon enveloped in a full feeling of fatigue after an hour of wakefulness. Insomniacs will seek… Little Tricks to Ward Off Insomnia Did you know that our bodies have internal clocks that tell us when to go to bed and when to get up? If the internal clock gets messed up you probably will get yourself involved in full blown insomnia. There is no question that you need sufficient sleep to function properly. If something cuts short your bedtime hours then you risk becoming ill… Solutions For Emotional Health Problems Including Insomnia The stresses and strains of everyday life can bring with it a variety of emotional health problems. These can include depression, anxiety, insomnia, irritability and panic attacks. In this article I write about each of these potential problems and suggest solutions to overcome them. Depression I am sure that we all become depressed at different… Effects Of Insomnia To understand the effects of insomnia or lack of adequate quality sleep, it is imperative to understand sleep. It is a very complicated process involving body and brain. During sleep the body tissues are repaired and the organism, in a sense, rejuvenated. The brain receives a lot of input during the day and it processes, sorts out, rejects and… 5 Steps To Better Sleep If you've ever found yourself counting sheep into the wee hours, then you can take some small comfort from the fact that you’re not alone. Insomnia is plaguing more and more people each year and with the stresses of our daily lives, it's no surprise. For more than 75% of Americans polled by the National Sleep Foundation, getting a good night's… How To Give Up Insomnia I am writing this on a Sunday morning following a very restless night when sleep just didn’t want to be my friend. I have suffered with insomnia for many years but, by using a combination of techniques, it is more or less under control. Yesterday, I spent much too long working on changes to my website. I was enjoying it, so the time shot by. I… Chronic Insomnia Chronic insomnia is one of the sleep disorders, which affects one’s quality of life. Statistics shows that one third of Americans are facing the danger of chronic insomnia. The sleeplessness is generally classified into different categories, according to its period of consistent occurrence. Of these, chronic insomnia is the most serious type,… Natural Remedies for Insomnia Insomnia is a medical condition, characterized with irregularities in sleep. It is a problem faced by thousands of people in the United States, not to mention its global figures. However, there are several natural remedies, where the treatment generally focuses on a holistic approach, which tries to cure the impairment of the whole body of person,… 10 Methods You Can Use Today to Fight Insomnia 1. Drink Warm Milk — Drinking warm milk 15 minutes before bed has been known to soothe your nervous system. 2. Take a Warm Bath — Taking a warm bath can be a great way to relax your body. Don't exhaust it however. Staying too long in hot water can drain your body of vitality. Throw in a cup of baking soda or bath salts to drive the… Are You Tired of Insomnia? How frustrating! Day after day of sleepless nights, begging for the sweet release of sleep. Insomnia. The common sleeping problem that has many people around the world concerned. The consequences that this disorder can inflict on folks can be downright punishing. Endless hours of looking repeatedly at your clock while moving around in your bed.… Top 10 Drug-Free Ways to Say Good Night to Insomnia “Treating Insomnia: Is having sweet dreams just a dream?” A person who is suffering from sleepless nights, someone who frequently wakes up at night and rises up early in the morning even though that person does not have enough sleep is having a sleeping disorder known as insomnia. Insomnia is a condition in which a person is not getting enough… The 8 Mistakes Most Insomniacs Make As a result of “Learned Insomnia”, people usually try to re-cooperate by taking actions to work around their Insomnia. All these actions actually make Insomnia worse, by drastically weakening the sleep system and perpetuating it instead of solving the problem; because they do not attack the ”cause” of Insomnia, only its symptoms. Here are some of… The Main Cause of Insomnia? Well in my opinion the main thing that keeps us tossing and turning at night is worrying about not going to sleep. Sure there might be other reasons for sleeplessness; chronic pain, restless legs syndrome, partner disturbance, too much coffee... But at the end of the day you're lying there worrying about how you're going to get through the next… The views of the authors are owned by them alone and do not necessarily reflect the views of
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