How to Overcome Insomnia Without Pills

Insomnia is difficulty in falling asleep or staying asleep. For those with chronic insomnia, a doctor's visit is recommended. Other individuals who may suffer from insomnia occasionally or for a short period of time may try to overcome insomnia without medications.

Instructions

Difficulty: Moderate

1. Use a white noise machine. These machines create a consistent sound that drowns out other noises that can interfere with falling and staying asleep. The sound is similar to a fan, but without the creaks that fans can have. White noise can also help fill empty silences that can lead to anxiety or worry for some people.
2. Take a hot bath before bedtime. This will help you feel drowsy and relaxed. You can also add lavender oil to you bath. It has long been used as a calming agent and some studies suggest that it can increase feelings of peacefulness.
3. Turn off the TV and computer at least an hour before bedtime. These items can increase stimuli and create greater stress. Shutting them down can give you a period of tranquility and calmness.
4. Practice relaxation techniques like yoga, meditation or massage. Studies have suggested that regular practice of such techniques help people sleep.
5. Try cognitive behavior therapy to learn ways to improve sleep and let go of counter-productive ideas about sleep. Studies suggest that such methods may be more productive than medications in altering sleep patterns and controlling insomnia.
6. Make your bedroom conducive to sleep. Use it only for sleeping and sex, only go to bed when you feel drowsy and get up at the same time every morning regardless of how many hours of sleep you may have got.
7. Drink herbal teas or use aromatherapy to help you feel sleepy and relaxed. Lavender is a good scent to try and chamomile tea is a good one to drink. There are others that can promote sleep as well. Research different blends online or talk to experts in your area.