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/ Copyright: Copyright c 2006-2008 Liz Beresford
About the Author:| 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.
|
Article Source: thePhantomWriters Article Submission Service