12 Tips to Help You Beat
Insomnia
Copyright (c) 2006 Liz Beresford
Sleep Sound Insomnia
http://www.sleep-sound.com/
Are you one of the 20 million Americans who suffer from insomnia?
Insomnia isn't an illness it is a symptom, a term that simply
means you can't sleep, but it doesn't tell us why. There are a
number of reasons for insomnia but the most common is stress and
anxiety.
Sometimes it seems the only time we have a free moment to think
is when we go to bed. For many of us as soon as we turn out the
light our problems and plans crowd into our minds. Of course, we
don't help by doing things that interfere with the sleep
process, like drinking caffeine containing beverages, smoking,
going to bed after a massive meal, drinking too much alcohol or
staying up late night after night. Not to mention the 24 hour
noise that our towns and cities create.
But don't despair- you
can overcome insomnia. Here are some tips to start with.
1) Avoid stimulants such as caffeine, alcohol or sugar in the
hours before bedtime.
2) Nicotine is also a stimulant so try to stop using it in the
late evening. That includes nicotine patches and similar
products.
3) Take at least 30 minutes of cardio exercise every day, but not
just before bed.
4) Refrain from activities that stimulate your mind just before
bedtime. Don't watch anything exciting on TV or even better,
turn it off an hour before you retire.
5) Check out your sleeping environment for anything that might be
contributing to your insomnia. These may include light, noise,
uncomfortable mattress, inadequate bedding etc. If your
partner's snoring is the problem could you could sleep in
another room for a while?
6) Minimize the presence of light in the late evening by, for
example, not reading in bed, not using a computer in the late
evening, dimming the lights in the sitting room etc. This is so
that your biological clock begins to prepare you for sleep.
7) If your insomnia is the wee small hours variety make sure your
bedroom curtains keep the morning light out, or wear a sleep
mask.
8) Decide whether you want to try a herbal supplement. Of herbal
supplements Valerian and hops are said to be the most effective
for insomnia.
9) Establish a regular bedtime schedule. Get up each morning at
the same time and try not to oversleep. Once you have established
the bedtime routine that works best for you keep to it as often
as possible.
10) Write down your insomnia beating plan of action, including
your bedtimes and waking times. Stick to your routine and if,
after a week or two, you are still experiencing difficulty
sleeping make some adjustments. The key is to be consistent and
determined.
11) When you have a bad night simply do your best during the day
and try to get back to your sleep schedule that night. Don't
become discouraged if your insomnia doesn't disappear
immediately.
12) Once you are sleeping better allow yourself 8 hours every
night. You can always tell whether you need more sleep by the
simple measure of noticing how sleepy you feel during the day.
If you have done all of the above and you still can't sleep you
will find an innovative solution to beat insomnia here:
http://www.sleep-sound.com/
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Liz Beresford owns the site
http://www.sleep-sound.com/
and produces the insomnia cure audio program “Sleep Sound”
which can be downloaded at any time of day or night.
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