How to Cure Insomnia

Heightened energy, improved mood, increased immunity, and faster metabolism are among the many reasons to cure insomnia. Unless it's symptomatic of an underlying condition, curing insomnia only takes a little effort and strict scheduling. Here's how to cure insomnia:

Difficulty: Moderately Challenging

Instructions

1. 
    

   Reinstate bedtime. This will condition your biological clock, making it easier to fall asleep every night. Stick to the schedule for success. Avoid sleeping in, which could prevent you from falling asleep at bedtime.

2. 
    

   Program your body to follow a routine. You can take a bath or meditate -whatever you like. Just make sure to do it before falling asleep each night. Drink decaf chamomile tea or warm milk for the "drowsy" effect.

3. 
    

   Switch to decaf. If this is not feasible, don't drink caffeinated beverages within 4 hours of your bedtime. Caffeine increases stress hormones, which will make you more alert and much less likely to sleep well.

4. 
    

   Don't watch T.V. or use reading for your pre-bedtime ritual. This trains your brain to keep you alert when you should be falling asleep. Avoid mentally stimulating activities within an hour of your bedtime.

5. 
    

   Listen to classical music, smooth jazz, or sounds of the rainforest while you fall asleep. These can provide the soothing effects of lullabies. Whatever you do, don't use the radio or television to lull yourself to sleep.

6. 
    

   Set your troubles aside for the night. Instead of thinking about your current problems, write solutions and plans before you sleep. Then you can relax! Imagine you are vacationing in a foreign country until you fall asleep.

7. 
    

   Either sleep with the ceiling fan spinning or set your thermostat to 65 degrees. Sleeping in a room that's too warm might cause nightmares and restlessness. Pleasant dreams don't wake you up at 3a.m.

8. 
    

   Make sure your bed is comfortable. If your mattress, sheets, comforter, or pillows could use improvement, invest in a better night's sleep! Look for Memory Foam mattress pads and pillows, and try using satin sheets.

9. 
    

   Sleep in complete darkness. Light delivers "wake up" signals to the brain, which is programmed to think any light is daylight (a.k.a. time to rise and shine). Use an eye-mask if necessary and keep your lights off.

Tips & Warnings

• Check under "resources" for even more advice.
• Don't use alcohol to fall asleep. You won't get quality rest.
• Don't eat heavy meals or exercise within 2 hours of your bedtime.
• If none of these natural ways to cure insomnia work, visit your doctor.

Resources

• Say Good Night to Insomnia: The Six-Week, Drug-Free Program
• Desperately Seeking Snoozin' : The Insomnia Cure from Awake to Zzzzz
• The Insomnia Solution: The Natural, Drug-Free Way to a Good Night's Sleep

[2enjoylife]

on 2/10/2009 Great article! I never thought that reading before bed would keep me awake. Thanks!*****

[thepassivedad]

on 2/8/2009 Fantastic tips. I need to change my tv watching habits before going to bed. 5 stars

[ktree]

on 2/8/2009 Thanks for the tips. I need to follow these.

[AriesofPitt]

on 2/8/2009 Nice helpful hints. I have a hard time turning my brain off at night. I often try to solve any problems I've had that day or know will be coming, even if it's something I don't even have to start for a week or more, at night. It takes me forever to fall asleep, then when I do, it only lasts 2-3 hours and then i'm tossing and turning.

[Smireles]

on 2/7/2009 Great ideas. After working the night shift for many years I have never readjusted to the daytime world. Sleep is an issue. I will try your suggestions.