11 Tips to Help You Deal with Insomnia

11 Tips to Help You Deal with Insomnia

What’s keeping you up at night? Insomnia is a broad term that can refer to several different sleep disorders with many different causes.

The symptoms can include struggling to fall asleep or stay asleep. You may also feel tired and irritable throughout the day and have trouble thinking clearly.

It’s important to understand the reason behind your insomnia, so you can figure out what to do about it. It may be tied to your lifestyle or to underlying health conditions. In some cases, insomnia may linger after other medical issues have been resolved, unless you change your habits too.

Insomnia is the most common sleep disorder, but it can often be overcome with simple remedies. Try these strategies to help you enjoy more restful sleep.

Lifestyle Changes for Dealing with Insomnia

Your sleep habits and other daily activities could be undermining the quantity and quality of your sleep. Small changes could make a big difference.

Try these tips:

1. Learn to relax. Daily stress and disturbing thoughts can interfere with sleep. Find relaxation practices that work for you, such as listening to music or practicing deep breathing exercises.

2. Block out noise. Play a recording of pink noise or rainfall to drown out traffic noises or lively neighbors. Hanging blackout curtains may help too if you need to darken your bedroom at night.

3. Limit alcohol and caffeine. Take days off from drinking liquor and finish your last cup of coffee before 2 pm. Check labels for caffeine in other products like chocolate and carbonated beverages.

4. Eat light. It’s more difficult to fall asleep when your body is digesting a heavy meal. Eat dinner earlier and avoid late night snacks.

5. Exercise regularly. Design a workout program and stick to it. A survey by the American Academy of Sleep Medicine found that adults who are physically active are one third less likely to report sleep problems and half as likely to report daytime tiredness.

6. Create bedtime rituals. Prepare yourself to fall asleep faster. Take a warm bath, read a book, or engage in quiet hobbies.

Medical Treatments and Alternative Therapies for Dealing with Insomnia

About 30% of adults experience insomnia occasionally, while another 10% have chronic conditions that can last for several months or more, according to the American Sleep Association. If insomnia is disrupting your life, your doctor may be able to help.

These strategies can help:

1. Get examined. A physical examination can help you receive appropriate treatment as soon as possible. Use a sleep journal to track your symptoms and write down questions you want to share with your doctor.

2. Go for counseling. Depression and anxiety can contribute to insomnia. Your doctor may refer you to a specialist for cognitive behavioral therapy, which can sometimes produce dramatic results in a short time.

3. Consider medications. Talk with your doctor before taking any over-the-counter sleep products. Proper supervision can help you minimize side effects and avoid taking any drug for longer than recommended.

4. Relieve pain. Physical discomfort makes it difficult to sleep, and lack of sleep can make you more sensitive to pain. Ask your doctor if physical therapy might help with your symptoms.

5. Use herbs. Research shows mixed results, but many adults swear by chamomile tea or valerian root supplements. Let your doctor know about any herbal remedies you want to try, so they can advise you on their safety and coordinate your treatment.

Give your mind and body the sleep you need to stay happy and healthy. Many cases of insomnia can be corrected with home remedies that require little time or expense, and your doctor can advise you if you need further assistance.

Best Natural Sleep Aids

If you're having trouble sleeping, but don't want to poison your body with harmful sleeping pills, there are a number of natural sleep aids you could try instead. Read on to learn more about the best natural sleep aids that could have you sleeping like a baby again in no time at all!

Why Can't I Sleep?

Take a look at your daily routine and you may discover what's causing your sleeping issues. Are you under a lot of pressure or stress? Have you changed your diet or used a new medication? These factors may be affecting your sleep pattern and may be the cause of your insomnia.

Here are three quick changes you can make that may help you get a better night's sleep:

1. Avoid eating too close to bedtime. Your body needs ample time to digest your food before you sleep. The best time to eat your dinner is about 4 hours before your bedtime.


2. Avoid caffeine. Tea, coffee, and most sodas are full of caffeine, so avoid these drinks after lunch.


3. Avoid television and video games before bed. These are far too stimulating and you'll find it much harder to fall to sleep afterwards.

Natural and Organic Sleep Aids

Here are some of the best organic sleep aids available:

* Adding a drop of lavender oil to your pillow will help you fall asleep faster and sleep for a longer time. Lavender oil also works well in the bath. Taking a long soak in the tub with the essential oil will help you fully relax before bed.


* Chamomile, which you can drink as a tea, has an amazing calming effect and promotes better sleep.


* Chinese medicines & acupuncture can both help you get a better night's sleep. Speak to your local Chinese herbalist, naturopath, or acupuncturist to tailor a treatment plan to suit your needs.

Create a Relaxing Environment

Your place of sleep is very important. You may need to transform your room into a more relaxing environment to help you sleep.

* Keep your room uncluttered with minimal distractions. Don't watch TV or work in your bedroom. Instead, assign another room in your house for these activities.


* If you have a ticking clock or an alarm with a light up display, get rid of it. Rid your bedroom of as many electrical items as possible or switch them off.

* Set your thermostat for a comfortable temperature that's conducive for sleep, and wear comfortable, loose fitting bedclothes.

* It's best to sleep in a quiet, dark room, but this isn't always easy to achieve. If light and noise are an issue, a quick fix is to sleep with earplugs and a sleeping mask.

Mind, Body and Spirit

It can be difficult to properly wind down from a busy, stressful day. Fortunately, there are three quick relaxation techniques that can help you transition into a more relaxed state and prepare you for sleep.

1. Meditation. You can practice this in bed before you sleep and it will help you drift off. You'll be able to forget about your day and allow your mind to fully unwind.


2. Yoga. There are number of gentle yoga styles that focus on light stretching and breathing techniques. These only take 10-15 minutes and can be done just before bed.


3. Relaxation CDs. You can also listen to relaxation CDs to help you get to sleep. These range from soothing music tracks to the sounds of ocean waves. These sounds have a particularly relaxing effect and will also help you sleep more soundly.

A good night's sleep helps to keep you healthy by giving your mind and body time to replenish. Follow these strategies to help you sleep well and wake up each morning feeling refreshed and ready for the day ahead!


Learn more about your health online when you read the rest of our information here about: Insomnia guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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