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Step 1
The most often overlooked area in the insomniacs life is making time to relax before bed. It is vital that you do something that lowers your heart rate and relaxes you before bed time. Read a book, lay down and watch a tv show you like. Don't work out an hour before bed and expect to sleep! Sure you will be physically tired, but relaxing will let your body know that it is time to shut down for the night.
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Step 2
Learn some relaxing breathing techniques. Doing relaxing breathing exercises while you are getting ready to go to sleep will help a ton! I know it sounds simple, but trust me, I have been there and this helps!!!!
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Step 3
Don't eat anything before you go to bed. Let the body relax while you try to sleep. It is harder for your body to do that while digesting food. Give yourself an hour or two without food before bedtime.
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Step 4
Try out a new bed or at the very least, a new pillow. It can be easy to overlook your old worn out bed, but getting a new one can make all of the difference in the world! Not sleep effects every aspect of your life, so feel free to treat yourself to a new tempurpedic bed! It will be worth it!
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Step 5
The next step is what comes if all of these steps fail to help you sleep as much as you need to. Try over the counter sleep aid's like Tylenol PM, Advil PM, Unisom or any other will do. They are all fairly weak as far as effects go (which is why they are over the counter) but they might work for you.
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Step 6
The last step would be to go see a doctor and sleep specialist. They will work with you to find out what will work for you. Maybe it will be Ambien CR, or maybe it will be needing sleep counseling. But this step will work for you if all else have failed. Just keep trying and never give up on sleep!
Comments
francisfour said
on 8/26/2009 I am an insomniac. I thank you for this article. I am throwing away my mattress.
chenderson00 said
on 12/31/2008 Great article and advice. I have a hard time sleeping most of the time. This is helpful! 5*s