For those who find it quite difficult to fall asleep at night like me, there is a supposed answer to the problem called Insomnia (please check the link as well if you’re more curious about a detailed explanation to insomnia.)
This link gives a detailed explanation of some steps one can take to finally get rid of that insomnia problem, and also those dark eyebags that haunt our face due to insomnia. Note, these steps may not work for everyone out there, but it may be able to help solve some of those sleeping problems that can’t seem to get answered.
I’ve also included another article (check further) that is also related to Insomnia which may help those sleep-deprived people out there.
Do you sit up at night not bothering to go to bed because you know you won’t sleep? Or, do you climb into bed and then toss and turn getting more and more frustrated because sleep won’t come? If so, don’t despair because help is at hand.
Whether you are suffering from short-term, transient insomnia or longer-term chronic severe insomnia, curing insomnia is simpler than you might think.
Here are 7 simple steps that provide a natural cure for insomnia and that will set you on the road to better sleep.
Step 1. Set yourself a bedtime routine.
Set a time for going to bed and for getting up in the morning and stick to them. Experts agree that most of us need about seven or eight hours sleep a night, but this varies from person to person. You’ll know yourself whether you can manage comfortably on six hours a night, or perhaps need as long as nine hours. Whatever the case, set your bedtime and wake up times accordingly and then keep strictly to them.
Step 2. Arrange your bedroom for sleep.
Your bedroom should only ever be used for sleeping (and for making love), so arrange it accordingly.
Set the temperature at a comfortable, cool level (ideally between 65 and 70 degrees), and make sure that your bedroom is well ventilated. If possible, sleep with a window open or, if this isn’t practical, ensure that air can circulate through the room, perhaps by using a fan. Also, make your bedroom as dark as possible when it’s time to sleep and avoid the common mistake of leaving a light on in case you need to get up during the night.
Step 3. Lower external stimulation.
Avoid doing anything that is likely to stimulate either your body or your mind in the hour or two before bedtime. Don’t do your daily workout during this time, or decorate the spare bedroom.
Also, try to cut out television in the run-up to bed. I know, this is not easy and you might even say “it’s impossible”. If this is the case, then don’t give this particular pleasure up but try to be selective in what you watch and choose programs that are relaxing.
Step 4. Lower internal stimulation.
If you’re a tea or coffee drinker then try to cut these out of your evening routine. This also applies to other drinks that contain caffeine, or high levels of sugar, such as many colas and hot chocolate.
Also, avoid drinking alcohol. Although a drink before bed might well help you to get to sleep, it will certainly not help the quality of the sleep that you get.
Step 5. Avoid overeating.
If, like many people, you enjoy a bedtime snack then keep your late night meal small and avoid high protein foods and foods that contain a lot of fat or sugar.
Try a small bowl or cereal or a low-fat yoghurt.
Step 6. Clear out your worries and concerns.
If you’re the type of person who goes to bed with your mind racing and runs over all of the worries and concerns of the day then here’s a tip for clearing the clutter from your head.
Shortly before you go to bed, take a notebook and write down all your worries and concerns. The simple act of committing these to paper will allow your mind to let them go and relax.
Step 7. Take positive steps to induce relaxation.
It’s easy to talk about the need to be relaxed when you settle to sleep, but how often do you actually take steps to relax yourself, rather than hope that relaxation will come.
Add relaxation, and perhaps meditation, exercises to your bedtime routine!
Climb into bed about 15 minutes before it’s time to turn out the light. Get comfortable, close your eyes and practice one of the many relaxation or meditation exercises available. With a little practice you’ll find yourself falling asleep before you’ve finished your exercise.
The natural remedy for insomnia
The seven steps outlined here are just a small sample of the many things that you can do to cure insomnia.
The secret to curing insomnia doesn’t lie in the all too commonly used sleeping pills, but is to be found in a few simple changes to your lifestyle and in setting yourself a clear routine.
Make a few simple changes to your lifestyle today and start enjoying better sleep tomorrow.
If that article doesn’t work, there is another article from the same website, with this specific link which talks of another similar way to approach Insomnia.
Do you feel tired and un-refreshed on waking in the morning?
Do you stay that way throughout the day?
Do you have difficulty concentrating during the day?
The World Health Organization says that one-third of the world’s population experience insomnia at some stage in their lives, with approximately five per cent needing medical treatment!
To avoid medical intervention, try these natural techniques and remedies, and help put your insomnia to rest.
Relax before going to bed. Do some deep breathing, listen to soft music. According to Dr. Timothy Sharp from Sydney University, avoiding caffeine, alcohol and nicotine will also help.
2. Bedtime routine
Develop a bedtime routine so your body knows it’s time to go to sleep. By winding down your physical activities and following a set routine prior to bed, your body will start to associate some of these actions with going to sleep. Start with a cup of hot milk. Milk contains a protein called tryptophan, which helps to promote sleep. This can be substituted with chamomile tea, which is known to calm the nerves. Follow this with a hot bath or shower, the heat will help to lower your internal body temperature, again telling your body to go to sleep.
3. Your bedroom is for sleeping only
Make your bedroom your sleep-room. Turn the lights off as soon as you get into bed. Don’t read, eat or watch television in your bedroom, or do any activity that is not sleep related. Make sure the room is dark and cozy; include extra pillows on the bed and even some teddy bears. Make your bedroom into a sleep sanctuary, a room that you will instantly feel secure and comfortable in, and best of all, a room that you will crave to sleep in.
4. Calm down and clear your mind
Clear your mind of the day’s activities or things that are due to be done tomorrow. Write a ‘to do’ list for the following day. Organize uniforms, lunches, etc … the night before. Make arrangements earlier than usual so you don’t worry.
5. Give time back to yourself
Instead of trying to cram as much as you can into the day then find you haven’t left much time to sleep, try to find short cuts or solutions to give a little time back to yourself. Make a double casserole and freeze half for another night. Spot clean the house as you go. Have more barbecues, using paper plates (less washing-up). Offer to pay the kids, or the neighbour’s kids, to do some extra chores.
6. A balanced diet helps to make a balanced mind
If you’re lacking in essential vitamins and minerals your body cannot operate at its best. Throw out the junk food and fizzy drinks, and make a new start to good physical and mental health. Add in some regular exercise and watch your body respond with some improved sleep.
7. Don’t lie in bed if you can’t sleep
If you don’t feel sleepy enough to drift off, your mind will probably anguish over the fact that you can’t get to sleep. This will only make it harder to get to sleep each time you experience this. Get out of bed and go into a different room. Do something to distract yourself until you do start to feel sleepy and then try to sleep again later.
8. Medications may interfere with your sleep
It has been shown that some of the medications below may cause sleep problems. Check with your doctor if you are experiencing insomnia and are also taking any of these medications – amphetamines (diet pills), antidepressants, beta blockers (heart and blood pressure), cimetidine (ulcers), clonidine (blood pressure), cortisone, diuretics (fluid), levodopa (parkinsons), methyldopa (blood pressure) and ventolin (asthma).
9. Above all: de-stress
Sharp says that stress is the worst cause of insomnia. Use some of the techniques above and try to remove as much stress out of your life as possible, and finally put your insomnia to rest.
Tip number 10: Have the right bed and mattress for a healthy sleep.