Insomnia: Self Treatments

 

Insomnia is characterized by a difficulty of falling asleep and staying asleep. This condition can be temporary bought on by small changes in your daily routine or it can be caused by depression or severe anxiety disorders. Read on to find out the self-help measures you can take to treat insomnia.

 

Self- Treatment Tips

 

No matter what age you are when insomnia hits, there's always a way to treat and cope with this sleeping disorder. The key to successful self-treatment lies in making a few changes in your daily routine, with emphasize placed on when you go to bed. These self-treatment tips include:

 

  • Keep to a schedule.  Make sure you sleep and wake up at the same time.
  • Reduce the time spent in bed.  Too much time spent idling on your bed reading, or using your laptop, or tossing and turning under your covers trying to sleep promotes sleepless nights. So, try not idling on your bed, and if you can't sleep when you get to bed try moving your bedtime an hour a head.
  • Don't force yourself to sleep.  The more you will yourself to stop thinking and turning and just to go to sleep, the more awake you'll become. Try reading (not on your bed) or watching TV until you feel sleepily. But get up in the morning at the same time as usual. 
  • Remove the clocks in your room. The less you know about the time at night, the more you'll sleep, without panicking about how much time you have left until the morning. Just set your alarm, and then hide your bedroom alarm clock so it's not visible from your bed.
  • Exercise and stay active. Work off the nerves and restless energy. Try to get at least 20 to 30 minutes of vigorously exercise a day. But, at least 5 or 6 hours before you sleep.
  • Reduce or avoid caffeine, alcohol and nicotine. Consuming caffeine after lunchtime, and nicotine can keep you awake during the nights. It goes for alcohol, which initially makes you sleepily, but causes you to become more awake during the night.
  • Check your medications. If you're on medication, check with your doctor if the medications can be causing your insomnia. If you're using over the counter drugs, check the labels to see if they contain caffeine or other stimulants, such as pseudoephedrine.
  • Do things that put you at ease.  Find ways to relax yourself. It may involve soaking in a warm bath, eating a light treat, or even getting your partner to give you nice slow back massage before bed to soothe your worries.
  • Avoid or limit naps. Naps can make falling a sleep more difficult. But, if you can't absolutely go without naps, limit yourself to one nap a day for an hour during the afternoon.
  • Reduce sleep interruptions.  Limit noise distractions. Close your bedroom door or turn on a fan to drown out noise. Make sure you're at a comfortable temperature; avoid drinking a lot before bed to reduce early morning trips to the bathroom.
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