How to beat insomnia and get to sleep - Part 1

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By david huckabay
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safe and restful sleep, sleep, sleep

You can beat insomnia, and get good sleep.
Lack of sleep is a thief that will steal your energy, your joy and make you miserable. Pills are not the answer to insomnia. Take a look at the techniques I have learned over years of tossing and turning. I think they will work for you too!

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

cool quiet room
Comfortable bed
Loose pajamas - or none

Step 1

Create your nest. Your room needs to be dark, and fairly cool. This will vary, but most people sleep well when the temperature is between 60 and 70 degrees. Wear loose clothing, or none at all. If random noises tend to wake you, you may want to look into a noise generator.
Step 2

The place where you sleep should be used only for sleeping and sex. And I am not too sure about the sex part. If you make a habit of watching TV, reading or doing other things in your nest, you will begin to associate it with those activities, not with sleep.
Step 3

Create some quiet time for yourself before bed. Allow yourself to wind down, and relax. A nature documentary, or some light reading is perfect. So is some cuddle time with your sweetie. Watching “Aliens” – not so much.
Beating insomnia is about relaxation, not tension and excitment
Step 4

Go to bed with an empty stomach, or close to it. Americans have a habit of eating a large final meal – and then we make it worse by snacking while watching TV after. Try not to eat within 3 hours of bedtime. Not only will you sleep better, you may even drop a few pounds. If you usually have to get up in the night to pee, try cutting back on your liquid intake in the evening.
Step 5

While a glass of wine with or after dinner will not hurt, alcohol to excess will actually interfere with quality sleep. For those who think they sleep better with few shots under their belt – You’re not resting, you’re drugged.
How can you tell if you have had too much? Well, if you can feel it, you’re there.
Step 6

That does it for the basics. Part 2 will teach you how to get into your rhythm of sleep and give you a strategy for handling periods of wakefulness. Part 3 ties up the loose ends and puts you on the road to finally beat insomnia and get some sleep.

Comments

jdaynger said

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on 12/4/2009 I had such bad insomnia that I sought treatment. I found Dr. Barry Krakow here in Albuquerque, NM. Much to my surprise, he is a very well-known, accomplished author and sleep specialist. He primarily practices using drug-free treatments which was amazing. I had a great experience with him and I think other folks would too.

consignmentchic said

on 4/5/2009 Thanks for these insightful tips on sleeping. After having a total hystorectomy, I'll say that you are lucky to be male, not having to deal with trying to sleep during menopause...its a real bitch. 5* Recommended!