How to Cure Your Insomnia By Changing Your Sleep Habits

We all experience an occasional episode of insomnia but for some people insomnia is a nightly occurrence that robs them of their productivity and their peace of mind. If you suffer from chronic insomnia, you may be surprised to learn that developing healthy sleep habits can sometimes solve your insomnia problem.

Here are some changes you can make to your sleep habits in order to experience more healthy sleep.

Difficulty: Moderate

Instructions

1. Avoid Sleeping Pills.
   
   If you want to develop good sleep habits and cure insomnia, stay away from sleeping pills. They are only a temporary fix and you can become dependent on them. The natural approach is always better when it comes to inducing sleep.

2. Have a Glass of Warm Milk Before Bedtime.
   
   Milk is rich in the amino acid tryptophan which helps to promote sleep by altering levels of serotonin in your brain. Plus, the protein in the milk will help to keep your blood sugar levels from dropping during the night which could cause you to awaken.

3. Sleep in a Completely Dark Room.
   
   Even small amounts of ambient light can alter levels of the sleep inducing hormone, melatonin. If you can't eliminate all light from your room, consider using a sleep mask that blocks out light. You can also consider taking a melatonin supplement.

4. Stop Napping.
   
   If you're trying to develop healthy sleeping habits, avoid taking a daytime nap. Naps during the day can throw off your sleep wake cycle as well as alter the level of certain hormones involved in inducing sleep and wakefulness. It may be tempting to head for your bed when you've been up most of the night with insomnia but it's best to resist the urge if you want to cure your insomnia.

5. Don't Exercise in the Evening.
   
   While exercise can actually help with insomnia, it's best done early in the day, preferably first thing in the morning. Exercise tends to energize and invigorate you which can make sleep more difficult.

6. Check Your Medications.
   
   A variety of medications can prevent the development of healthy sleep habits. These include certain medications taken for blood pressure control, appetite suppressants, and decongestants. Review your medications with your doctor to see if any of them promote wakefulness.

7. Eliminate or Cut Back on Caffeine.
   
   Caffeine is one of the main contributors to insomnia for many people. You might think that if you don't consume caffeine in the evening, it's not a problem. Since people metabolize caffeine at different rates, it's best to eliminate caffeine by the early afternoon. Don't forget that caffeine is present not only in coffee but also in most teas, chocolate, and soft drinks. Try substituting a herbal tea without caffeine in place of your coffee or caffeinated tea drink.

8. Go to Bed and Get Up at the Same Time Each Day.
   
   This is critical for encouraging healthy sleep habits. When you go to bed at the same time each night, your body adapts to this timing and learns to shut itself off so you can rest. One mistake many insomniacs make is they alter their bedtime on the weekends which can throw off your body's naturally established sleep rhythm. Try to go to bed at the same time even on weekends and holidays.