Millions of people suffer through sleepless nights due to the effects of insomnia. This disorder is high on the list of complaints among people who see doctors, following only colds, headaches and stomach problems.There are some things that can be done to combat the inability to get to sleep and stay that way. I have listed some remedies below.
- Number one is stay on a disciplined sleep schedule. Begin by making a regular sleeping plan. It can be from midnight to 4 am as long as you sleep soundly during that time. Go to bed at that same time each night.
- Add 10-15 minutes once a week as long as you are continuing to sleep, If you wake up during a 15 minute increment, keep it there until you can sleep through it, then add in another until you are sleeping on average 7-8 hours or until you feel refreshed.
- Make your bed very dark at night. If this is not possible wear a sleep mask.
- If you are in a noisy setting or have animals that may wake you, wear earplugs.
- Make sure your bed is comfortable. Maintain an even temperature and have pillows and blankets or sheets that make you feel relaxed.
- Use white noise like a relaxation tape, a fan, or soft music. These can all help you get to sleep. Just make sure there is no loud noise when the tape ends.
- If you work irregular hours, attempt to change that if it is interrupting your sleep cycle. This can throw your circadian rhythm off balance.
- Do not drink alcohol or any caffeinated drinks for at least 5 or 6 hours before bed. Limit drinks period to avoid having to use the bathroom in the middle of the night.
- Check any medications for side effects associated with sleep disorders. Talk with your doctor about this possibility.
- Taking a warm bath or shower is great for encouraging sleep. Your body temp will rise and then fall causing you to become tired.
- Get some exercise about 5 or 6 hours before bed. The same body temperature idea applies here, plus exhaustion will lead to increased deep sleep.
- Have a glass of milk before bed. This will fill your tummy and make you drowsy.
- Go to bed when you are tired, but get up when you have had enough. Do not lay there thinking you need more sleep if your body says you have had enough. We are all different and some require less sleep than others.
- Rest a little before bed. Read a book, sit outside and watch the sunset. This is a good time to think about the days events, so you will not toss and turn over what has happened over the course of the day while you are trying to fall asleep.
- Use a lavender scent. This is a calming fragrance that will help you relax. Using a freshener with continuous release would be most beneficial.
- Try to keep your bedroom as a place of solace and relaxation. Do not create a workspace in your room, or bring in work materials. Anything that is upsetting should not be in this room.
- Turn off the TV and any other electronics. These can disrupt sleep with flashing lights and sound.
- If necessary take a sleep enhancer, but only if approved by a doctor and only for short periods. Less is best.
By using these suggestions you should be able to relax and get a greats nights sleep every night!