How to Stop Sleeplessness

Sleeplessness, also referred to as insomnia, is a condition where sufferers have trouble falling asleep and staying asleep. According to the New York Times, approximately 10 percent of the American population suffers from insomnia. The disorder can be brought on by various things, ranging from depression and stress to your lifestyle and certain medications. Not getting sufficient sleep affects the quality of your life, because you are less productive and unable to fully concentrate during your waking hours. Make changes to your daily life to get the sleep your body needs.

Things You'll Need

• Music
• Books
• Nature sound CD or fan
• Melatonin or Valerian supplement

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Instructions

• 1

  Exercise for at least 20 minutes every day to help promote good sleep at night. Schedule your exercise sessions approximately five hours before bedtime. Take a walk, go for a jog or ride a bike. If you do exercise late at night, avoid raising your body's temperature; perform some light stretching or yoga.

• 2

  Follow a daily bedtime routine. Take a bath, listen to soft music or read a book, before bedtime. Enjoy relaxing activities because these signal your brain that it's time to wind down.

• 3

  Avoid stimulants, such as alcohol, caffeine and nicotine after lunchtime, because these can bring on problems sleeping and influence the quality of your sleep.

• 4

  Play a CD with nature sounds or turn on a fan. The consistent white noise these create mask other noises that can wake you up at night.

• 5

  Incorporate breathing techniques to help you relax. Sit up or lie down in a relaxing position. Exhale all the air from your lungs through your mouth. Inhale through your nose for a four count. Hold your breath for seven counts before releasing it through your mouth for a mental eight count. Listen to the sound of the air leaving your body. Repeat this breathing technique four times.

• 6

  Take melatonin or valerian supplements to help promote sleep. The dietary supplements are natural sedatives that induce sleep. Try these natural sleep aids before resorting to prescription sleeping pills, because your can grow dependent on these, to the point where you cannot fall asleep without them.

• 7

  Consult your doctor if your sleeplessness is triggered by depression. Your doctor can prescribe some antidepressants that may help you sleep better at night and he may suggest seeing a psychiatrist.