How to Treat Insomnia Without the Use of Drugs

Insomnia is a sleeping disorder that prevents deep and restful sleep. Fortunately for those wishing to treat insomnia without drugs, a number of time-tested and effective remedies and options are available. Just as every person is unique, so is the combination of treatments that will cure each individual that is suffering from insomnia. Try following the steps below (or your own personal amalgamation of them) as you continue your search for that sorely needed slumber.

Difficulty: Easy

Instructions

Things You'll Need:

• Audio books
• Oils
• Relaxing music

1. Eat only small meals during the last part of your day. Eating a lot of food before you retire will have your digestive system hoping, and your body will not be able to relax sufficiently. Try eating larger meals earlier in the day, and gradually tapering them off to only small snacks in the evening. Drink lots of water as well.

2. Limit your intake of substances that affect your mind, body, and mental state (such as alcohol, caffeine, sugar, etc.). If you MUST have one of these substances to the extent that you are not willing to trade them for a good night's sleep, you have found the root of your problem and all that remains is making a choice. "You can't have your cake and eat it too." As the saying goes. Or in this case, "You can't have your cake and fall asleep."

3. Find ways to relax your mind and body. Reading articles such as this, and then doing the SAME thing before bed that you have ALWAYS done will only yield the SAME result. Hours of staring at the ceiling and tossing around in the sheets. Have you actually tried prayer, meditation, audio books, relaxing music, or aromas and oils? You will never fall asleep if your mind and body are active. Learn to control and direct your thoughts. Try different things until you find something that works for you.

4. If you do not exercise regularly, get into the habit. It doesn't have to be much, just 20 minutes a day or so. Exercise has been shown to reduce stress, anxiety, and depression. Three things that keep a lot of people up at night.

5. Go to bed when you feel like you are tired. Forcing yourself to go to sleep at a prescribed time will never work if you are suffering from insomnia. It will actually have the opposite effect by creating anxiety because you are not falling asleep. This anxiety will keep you awake, and thus the cycle continues. Not everyone requires the same amount of sleep. There is no "recommended" number of hours of sleep per night that EVERYONE needs. Trust your body's signals. If you are not tired, find something to do until you are. When you are sufficiently drowsy, then it's time to relax, lay down, and close your eyes.

[rach991]

on 9/3/2009 Great article!