Get enough sleep
This is the basic of all insomnia tips. Budget to get
seven or eight hours of sleep each night. Not
giving enough time for your body to rejuvenate is stressful to your
the mere thought of not getting enough sleep is probably as bad!
If you are not doing shift work, try to get into
of a regular sleep pattern. Go to bed around the same time each night
in the morning at the same time.
Make sure the
bedroom is dark, cool and quiet when you are sleeping.
eating heavy meals before bedtime. Light snacks
consisting of whole grains biscuits or crackers along with a warm glass
water or milk can be helpful.
Milk contains an amino acid called tryptophan
which the body can convert into melatonin
Melatonin is useful to
insomnia. But remember to keep away from sugary foods.
Too much sugar
can give your body an energy boost, not
something that will help you sleep at night. It may also affect your
night as your blood sugar levels falls.
Avoid alcohol and caffeine
Do not use
excessive alcohol or drink
caffeinated beverages prior to bedtime. Alcohol should be
4 to 6 hours prior to bedtime.
Magnesium rich foods
seems to have
some sedative properties. A low
level of magnesium is linked to insomnia, muscle cramps, anxiety and
Foods rich in this
essential mineral include whole grains, green vegetables, wheat bran,
and seeds, cashews and brewer’s yeasts.
too late during the evening. Avoid exercising within 3 to 4 hours of
bedtime. It can make it
difficult for you to fall asleep as your body is “pumped up”.
of stretching exercises just before bedtime can help promote
induce a relaxed state in your mind.
to soothing music during the evening or even while
falling asleep is helpful. This is a very useful insomnia tip that can
be very effective. This area of treatment is known as music therapy.
Clear your mind
This may be
easier said than done. Put beside your bed a
notepad with a pen. For some people, trying to remember the next day’s
can create insomnia. By writing the list of tasks down, you take away the stress of
remember what you needed to do tomorrow.
contains nicotine, a stimulant, which can keep you
up. Avoid smoking or don’t smoke too late into the evening (if quitting
stress is causing insomnia, find ways of eliminating or
at least reducing it. Consider yoga, massage therapy or meditation.
These useful techniques are known to help reduce anxiety levels and they can significantly contribute to a more restful night's sleep.
Dedicated use of the bedroom
known to do “crazy” things in bed. They can
talk on the phone with their friends, watch television and
do their homework and study for exams in bed. The bedroom is not a multi-purpose room. The bedroom should be
for sex and sleep only.
do any type of work or even think about work-related issues in bed or even think about work. Why? By doing
subconsciously get your mind to associate working in bed with sleep. So
it’s time to sleep, you mind can be still in gear for the work to be
done. This is one of many insomnia tips that many people may not be
discuss work or family problems with your significant other during
bedtime. Reprogram your brain to link bedtime to sleep or sex and
Transition time / Calming time
It may be
necessary for you to set aside 30 minutes to go
from “whatever you are doing” to bedtime to help fight off insomnia.
your body and especially your mind time to “wind down” prior to
an example, you won’t finish your last sentence to an important email,
send, run up to brush your teeth and wash your face and then jump
bed. (We know some people can do that quite easily but many will find
a bath, watch television or read a relaxing book. These activities
transition time to allow you to fall asleep faster when bedtime
arrives. But avoid watching the news (usually depressing) or
thought-provoking or highly stimulating TV programs.
Can't sleep? Get out of bed!
you can't fall asleep within 30 minutes, get up and move to a different
room. Don't stay in bed. When you are tired, then go back to bed. Many
lay in bed "trying hard to fall asleep". This creates anxiety and
something you want to avoid at all cost. This is not a commonly known
take naps during the day. This can affect your body's natural
sleep-wake cycle. This can make it much more difficult for you to sleep
Consider using home remedies or natural remedies
alternative remedy to cure insomnia problems?
knowledgeable individuals are realizing that curing insomnia using natural products is the solution.
One of the best natural remedy is Melatrol
It combines all of the most effective ingredients into one complete
Related to Insomnia Tips
Sleep Aid - Proven Effective Treatment for Insomnia
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