How to Counter Insomnia

 

Insomnia is everyone’s worse nightmare – that is if you can fall asleep indeed! But as they say; it is no use to have sleepless nights over insomnia!

Insomnia can be cured or prevented without expensive medication or medical bills.  Just follow 5 basic tips on how:

1. Stay within your routine of eating supper: This means that should you eat a late-night snack or you go over your normal supper time, for instance attending a late function dinner, it will have an impact on your metabolism and that will have an impact on your sleeping pattern. The rule should be two hours between eat and sleep!

2. A healthy body houses a healthy mind; a healthy mind allows healthy sleeping patterns. An exercise routine should help regulate your sleep cycles and make you feel sleepier in the late evening.  But, on the flipside, do not overdo it as too much exercise close to sleeping time can cause too much adrenaline flow and then it is back to tossing and turning. And beware of taking a too hot bath or shower after exercising.

3.  Don't use your bed as a place for activities other than sleep and intimacy. Get into bed when you are ready to sleep and leave it when you wake up – on this topic of waking up; try not to linger in bed after waking up. Get up immediately. It is a fallacy that reading in bed just before sleeping time will make you drowsy and thus let you sleep better.

4. One of the major causes of insomnia is too much sleeping! Remember taking naps during the day or sleeping late in the mornings could overdo your need for sleep and thus when it is your normal sleeping time you toss and turn and blames it on insomnia! And get into a sleeping time routine; meaning that it will help to get a set time you will go to bed every night.

5. It is a fallacy that alcohol consumption will allow you to fall asleep easier. It only makes you feel dizzy temporary but try to hit the bed with too much alcohol consumption  prior to sleeping time and see how you sleep! Therefore, avoid it.

There you are. Try these tips and if these won’t help, then the only other option is counting sheep!

HendrikDB

No More Sleepless Nights

Restless nights, insomnia and disturbed sleep claim over 60 million victims every night in the US. So if you experience difficulty sleeping you are in good company. Yet, often sleep problems are the result of a deeper problem, a problem that you may be able to begin to overcome by using some of these five 'quick change' techniques. They will not remove the root cause of your insomnia but they could well reduce its effects, which will help you to get some well-deserved rest. 

1. Avoid caffeinated drinks in the evening 

To avoid sleep insomnia it is good to clear all of the caffeine out of your body prior to resting. In practice it is right to avoid all caffeine from early evening onwards. And because some teas and chocolate contain caffeine you must be careful of any secret sources of caffeine. 

2. Make sleep a habit

Create a specific and systematic bedtime routine. Start the relaxation process some time before you want to sleep. Do the things that feel right for you, for example you could get yourself a warm drink, and relax with a good book. Do things that don't need lots of movement and ideally avoid spending time on the computer or being glued to the television as both could be very stimulating. 

3. Avoid alcohol

It is a misconception that a late night drink can help you relax; alcohol is proven to inhibit or in some cases interrupt deep, relaxing sleep. Although the odd glass of wine will not make a great difference, it is best to avoid all alcohol whist you attempt a routine to induce consistent sleep patterns. 

4. Make bedtime regular

Most sleep professionals concur that having a planned and regular time to go to rest is an aid to sleeping well. Initially, if you have a problem sleeping your normal instinct is to go to bed early, in fact the most efficient way to get a peaceful night's sleep is to go to bed later. You may sleep for less you will have deeper, more restful sleep. Then once your rest patterns have stabilized and your body readjusted you could then begin to go to bed earlier and sleep for longer. 

5. Relax to calming music 

To aid your journey to rest think of listening to calming music, natural sounds, self-hypnosis or suggestion audio for a deeper more soothing sleep. These treatments are actually developed to help you relax and calm down. A few are based on successful therapy practices and designed to solve the root cause of your insomnia.