How to Beat Insomnia

Insomnia causes a disruption of a normal sleep pattern, whether it is from not being able to fall asleep or even having a difficulty staying asleep. People with chronic insomnia suffer from not getting a sufficient amount of sleep. It makes them lethargic, restless and adds stress to their day. Fortunately, there are no facts to determine that insomnia leads to actual health problems. At some point in their lives, about 10 percent of Americans will suffer from insomnia.

Difficulty: Moderate

Instructions

1. Limit the amount of alcohol and nicotine use for the two hour period before you go to sleep. Alcohol and nicotine can make it more difficult to go to sleep. Try not to drink coffee and soda that contain caffeine within six hours of going to sleep. Some people drink warm milk just before bedtime to beat insomnia.

2. Exercise as much as possible, but not right before you are going to sleep. Develop an exercise regiment and follow it on a daily basis. About an hour or so before bedtime, begin your exercise routine and you should be able to beat insomnia and get some sleep.

3. Learn relaxation techniques, along with additional stress management tactics. When you understand that sometimes your insomnia is being caused by different emotional issues, you need to find a way to relax and ease your mind. Anxiety, stress or worry can contribute to your insomnia, you can beat it when you learn to manage your emotions with relaxation.

4. Wake up in the morning and stretch. It doesn't matter when you went to sleep, you should get up at the same time each day. Try not to nap during the daytime, unless its absolutely necessary. If you get too much sleep during the day, you will throw your sleep pattern off and will be difficult to beat your insomnia.

5. Take an over-the-counter medication in order to sleep better. It should only be taken temporarily for sleeplessness. Address the issues that you feel are causing your insomnia and try to work on ways to beat them. If you have questions or concerns, you should check with your pharmacist to ensure that there aren't any adverse side effects of the medication that you have chosen.

6. Make an appointment with your doctor if your insomnia lasts for longer than about a month. Your doctor can run tests to be sure that there are no physical ailments that are causing your insomnia. He may even recommend that you see a specialist in a center for sleep disorders.

[sambolton]

on 8/24/2009 tks for the tips. I have also tried nocturnix and it's good as it doesn't have the drowzy affects of a sleeping pill like other over the counter medications. It's natural or something - but it's good. My tips are:
- definitely avoid caffine it's not worth it.
- ever heard of counting sheep....when you were a kid your parents probably told you to count sheep. I guess it's a technique to clear your mind as you keep focusing on the sheep. Don't foget this one as although it's an oldie...it's a goodie.

[kellyhud]

on 8/24/2009 This is a really good advice. I have a very stressful job and suffer from insomnia - I'm always up late at night thinking of work scenarios in my head. Ever been like that? I have tried a great product called Nocturnix (www.nocturnix.com) it works in helping initiating sleep in stressful times. I often do things to tire myself out....and really pump up the exercise in stressful working periods. Secondly, eliminate stress from your life...it's easier than it sounds. I have just started yoga classes and not only do you get a combination of meditation, relaxation but it streches you out.