How to Handle Insomnia

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By Angela Roe
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Insomnia is a medical condition defined as the inability to fall asleep, stay asleep and awaken feeling refreshed. Learn how to deal with insomnia whether it's short term or chronic.

Difficulty: Moderate

Instructions

Step 1

Make your bedroom a place of rest. Avoid using the bedroom for anything other than sex and sleep so your body recognizes the bed as a place to sleep instead of watching television or reading books.
Step 2

Go to bed at the same time each night and get out of bed each morning at the same time, regardless of your schedule. Sticking to a set schedule retrains your system as to when to sleep and when to wake up.
Step 3

Make lifestyle changes to help eliminate insomnia. Eliminate the use of caffeine, nicotine and alcohol as they all inhibit your ability to sleep and have a direct impact on insomnia.
Step 4

Exercise in the morning hours to rev your metabolism and awaken your system. Don't exercise in the evening hours, especially within three hours of going to bed.
Step 5

Work on reducing your stress levels. Stress, even good stress such as a job promotion or moving to a new home can cause insomnia. Use yoga, stretching or relaxation techniques to reduce the stress and help you avoid the insomnia associated with it.
Step 6

Create a specific bedtime routine. An example of such a routine would be to turn off the television, take a bath and drink a glass of milk before getting into bed. By setting a routine, your body learns that these specific steps lead to sleep and helps reduce or eliminates episodes of insomnia.
Step 7

Take all of your medications, including supplements, to your doctor and have them evaluated. Medications or combinations of medications may be causing insomnia.