How to Get Rid of Insomnia

Most people have a sleepless night once in a while but for some people, sleeplessness is habitual and they walk around half asleep, groggy or just miserable. Without enough sleep we feel lousy, function poorly and can’t enjoy what life has to offer. There are several things that can be done to help insomniacs get back into the habit of sleeping well.

Instructions

Difficulty: Easy

1. Avoid stimulants like caffeine (found in cola, tea and chocolate) and excessive sugar. Certain medications like sinus pills and diet pills speed up the metabolism and can keep you awake long after they’re taken. Check with your doctor or pharmacist about any prescription drugs you are taking as there are many that can interfere with sleep. Nicotine products should be avoided close to bedtime as these can help you stay alert too.
2. Don’t use alcohol as a sleep aid. It doesn’t work. Many people think that a drink—or many drinks—will relax them enough to sleep but alcohol only provides broken or interrupted sleep. It can make you wake up repeatedly through the night or only allow you to stay asleep for a few hours. Drinking in moderation is best for your sleep and your health in general.
3. Exercise to improve your sleeping habits but don’t do it too close to bedtime. Getting your heart rate up keeps you awake. You need to exercise—especially if you’re a sedentary person—but it needs to be done several hours before you even attempt to sleep.
4. Stop eating two or three hours before bedtime. It’s also best not to eat a huge meal at night. Trying to digest food while lying down will make it more difficult to go to sleep. It may also upset your digestive tract, which will cause you more problems. If you must have a snack, warm milk or foods high in trytophan (like turkey, cashews or yogurt) are a good choice. It’s best to stop liquids before bedtime so you don’t wake up to use the bathroom when you should be sleeping.
5. Avoid napping during the day if you aren’t sleeping at night. Napping will help to train your body to sleep in the daytime or in short spurts rather than in seven- or eight-hour shifts.
6. Turn off the TV and the computer about 30 minutes before bedtime as their light mimics the intensity of sunlight and can keep you up. Spend the last 30 minutes reading, practicing deep breathing, meditation or relaxation exercises. Taking a warm bath or listening to soothing music can also be relaxing.
7. Keep regular bedtime and waking hours. This helps to train your body to sleep regularly. It is very hard to improve sleep when your hours are erratic. Choose a regular bedtime that allows you enough time for a full night’s sleep.