Top 17 Effective Ways To Cure Insomnia

These conventional tips come from Dr. Helena Schotland, a specialist in sleep medicine: First, maintain a regular sleep/wake schedule by going to bed at the same time each night. Second, maintain a healthy diet. Third, have a regular exercise schedule. Fourth, avoid or minimize the use of caffeine, especially in the afternoon. Fifth, avoid alcohol which may help you doze off but increases early morning awakenings, and lastly, avoid smoking.

Sleep is a natural physiological process, but it can also be a learned behavior. Therefore, you can train yourself to sleep better by trying a few of these sleep aids:

1. No mental work after 6 p.m.

If you find yourself rummaging in the day’s garbage and stressed at night, then avoid any heated meetings, excitable conversations, long-term planning at night.

2. Turn off your mind.

Now, this differs for every person. Some individuals watch TV to relax their minds. Some exercise. Others play with the kids. Some read entertainment magazines or comics. Whatever relaxes you, just do it.

3. Turn around the clocks.

Lessen the pressure of sleeping by not looking at or knowing the time. Replace noisy clocks or those that say cuckoo every 30 minutes. You don’t want to get reminded that you aren’t sleeping yet.

4. Don’t schedule an early morning meeting.

Knowing and anticipating an early meeting can make it hard for you to sleep. That’s called anticipation anxiety and it’s normal behavior.

5. Make your bedroom a sleep haven.

Is the neighbor’s dog too noisy? Does the sunlight wake you up at 5 a.m.? Try to correct these “sleep botherers” by placing a darker curtain, installing air conditioning, and making your room more soundproof.

6. Invest in a good mattress and comfortable pillows and blankets.

Buy adjuncts like a mosquito net, earplugs, eye pads, and a quiet electric fan. Just let it swing and not blow on you steadily.

7. Your bedroom is for sleep only.

According to Dr. Christine Rhea S. Igna, your bedroom is not the place where you think of your plans, your problems, and unpaid bills. When you go to sleep, try not to anticipate your future events.

8. Take a light snack or warm drink one to two hours before bedtime.

Chamomile tea is an effective relaxation drink. It calms the bowels and smells wonderful, too. For some people, milk and cookies, hot soup or a banana help them sleep. Bananas have tryptophan and carbohydrates induce the brain to produce serotonin. Both are sleep inducers, and you can’t sleep if you’re hungry.

9. Try supplements.

According to infectious disease specialist Dr. Rebecca Castillo, melatonin can not only induce sleep, but also boost the immune system with its antioxidant properties. Vitamin B complex (the so-called “stress tablets”) helps you sleep, too. Studies also show that the herb valerian can enhance sleep similar to valium. Just try which one works for you.

10. Use sleeping pills only occasionally.

According to Dr. Lemual Tocjayao, internist and alternative medicine specialist, sleeping pills are habit-forming and addicting. And their effect wears off if you take them daily. Try natural methods first and just use them as a safety net.

11. Make your body tired.

As the Bible says, “The sleep of a laborer is sweet, but the rich man tosses and turns at night.” I find that I sleep better when I’ve done a lot of manual work during the day. When your body is physically tired, you’ll fall asleep sooner. Resist napping in the afternoon because it will decrease your nighttime sleep.

12. Meditation, relaxation, soft music, massage, and a warm bath.

That sounds so great, but the problem is getting a free masseuse. For couples, try to alternately massage each other, foot massage, neck massage, and back massage.

13. Try sex at bedtime.

According to studies, sex is a great stress reliever and sleep inducer in men. Women, however, get irritated when guys have sex and just doze off. For some women, sex makes their minds more alert.

14. Just lie down.

When all else fails, just lie down and do nothing. You can think of something unimportant and trivial. For me, two hours of lying down are equivalent to one hour of sleep. Your body muscles will still be relaxed.

15. Count your blessings instead of sheep.

Inspirational guru Norman Vincent Peale advises those who can’t sleep to pray for everyone they know. I’ve followed his tip and it’s very effective and relaxing, too. When I’m all excited and can’t sleep, I just use the time to pray for others and ask God to send them good tidings.

16. Pray the rosary.

An alternative to praying for others is to mentally pray the rosary. I usually doze off by the third decade. And if I finish the whole rosary, then I just start all over again.

17. Give your problems to God.

Offer your insomnia to Him. Here’s one man’s nightly prayer: “Lord, we’ve had a good day today, I’ve had some tough decisions, but I know that you are with me. I will sleep now, but I know you’ll be there to protect me and my loved ones. I leave all my worries and concerns to you, Lord. And when I wake up tomorrow refreshed and ready, I’ll be able to do your work for me, Lord. Amen.”

Now are you ready for sleep? Sleep is relaxing and heavenly. Sleep will come when it comes. Just try these little tips and watch your sleep improve.

Source: Philstar

DISCLAIMER: This health information is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. You assume full responsibility for how you choose to use this information. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment.