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Cures for Insommnia

Insomnia is a common problem that most people have experienced at some point. Whether it's chronic or temporary, insomnia is a frustrating experience that we would all like to avoid. Your first thought may be to get a prescription to treat the problem; but before you grab for the pills, consider a few simple changes, remedies and methods to help you sleep.

  1. Sleep Diary

    • Use is a sleep diary. This is a particularly helpful tool because it helps you figure out what factors may be affecting your sleep. For example, perhaps you drink too much coffee on a regular basis. Another problem could be that you spend too much time watching TV or browsing the Internet before bed. In your diary, write down all of your daily habits and events -- such as stressful situations, what you consume, when you sleep and for how long.

    Establish Better Habits

    • Ensure that your bedroom is comfortable. It needs to be quiet and dark, and the temperature must be to your liking. Issues like heat, noise and light can disrupt your sleep or make it impossible. Solving these problems is as easy as investing in earplugs, an eye mask and a fan.

      Keep a regular sleep schedule. Go to bed and wake up at regular times. Do not nap for more than 30 minutes during the day and make sure it's before 3 p.m. Avoid activity like exercise, video games, arguments or TV right before bed. Don't use drugs --such as caffeine, alcohol or nicotine -- before bed. Caffeine should not be consumed within eight hours of sleeping. Alcohol disrupts your sleep and nicotine stimulates you.

    Relaxation

    • Employ certain techniques to help calm you at night. Keep a relaxing routine before bed. Do something quiet -- like reading, knitting or listening to calming music. Another method is abdominal breathing; close your eyes and take deep, slow breaths in through your nose and out through your mouth. Finally, try progressive muscle relaxation. Beginning with the feet, tighten your muscles for 10 seconds and then release. Progressively do this all the way up until you have used all of your muscles.

    Melatonin

    • If you are considering taking medication, this does not mean you have to reach for a prescription just yet. Melatonin is a hormone available in pill form. This hormone is naturally produced in our brain when it gets dark. As a result, the substance helps regulate the circadian rhythm, which is the medical term for sleep pattern. According to the University of Maryland Medical Center, clinical studies have proved this to be effective with treating jet lag and insomnia.

    Valerian

    • Valerian is a natural extract that has been used by people as far back as 100 A.D. and really gained popularity in 17th century Europe. Scientists are beginning to confirm it's usefulness in treating insomnia, according to the University of Maryland Medical Center. Researchers have even compared its effects to that of prescription drugs, saying it is a natural, milder version of Xanax and Valium. However, consider giving it a try before using either of those prescriptions.

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