Most adults have experienced with bouts of sleeplessness, or insomnia, at some point in their lives. People with insomnia usually have difficulty falling asleep, staying asleep and waking up tired. For most people, their insomnia last only a day or two, and they will go on to sleep normally the next night. But for some people, insomnia occurs on a regular basis and causes them a great deal of stress. Not getting enough sleep at night can make it difficult for you to function during the waking hours because you are exhausted. Being sleep deprived over a long period of time can be detrimental to your health.
There are many causes of insomnia. You can take medications to help you sleep, but it is best to use natural cures for insomnia to promote natural sleep. Using chemical sleeping aids should be avoided unless you are experiencing chronic insomnia. Steer clear of using over-the-counter sleeping pills to treat insomnia since they may have harmful side effects and have a propensity to lose their effectiveness from prolong use and may also compound the risk of any side effects.
Your lifestyle habits, such as drinking alcohol, using nicotine or eating late at night may contribute to your insomnia. Getting into good bedtime habits often can cure mild insomnia. Good bedtime habits can help you get a good night’s sleep and cure insomnia a natural way. Here are some tips:
Avoid caffeine, nicotine, alcohol and drinking fluids close to bedtime. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol may make you feel tired but can cause you to wake in the middle of the night and interferes with quality of your sleep. Excess fluids will surely cause nighttime trips to the bathroom and disturb your sleep. Don’t eat a heavy meal just before bedtime.
Do not make your bedroom your living room or den. Do not have a television in the bedroom and do not watch television in bed. Use the bedroom only for sleep or sex.
Have a routine to help you relax before sleep every night. Talking a warm shower or bath just before bedtime will always make you feel ready for sleep, as the warm water is very relaxing and naturally promotes sleep.
Try to go to sleep at the same time each night and get up at the same time each morning. If you have a habit of napping during the day discontinue the naps and save your sleep for the night.
Have a regular exercise program but do not exercise within three to four hours before your bedtime. Over stimulation your body before bedtime will make it harder for you to fall asleep.
If you cannot fall asleep within a reasonable amount of time and don’t feel drowsy, do not stay in bed. Instead, get up and do something, such as straightening a closet, but not something that is overly stimulating. The activity should make you feel tire and you should be able to fall asleep much faster.
A quiet environment is very important to help you fall asleep. Make your bedroom comfortable, quiet and dark. Make sure that your bedroom is at a comfortable temperature level. It should be neither too hot nor too cold. Close the blinds to make the bedroom as dark as possible. If the room is still too bright, try sleeping with a mask as a sleeping aid. If you cannot sleep in a bedroom that is either too noisy or too quite, you can use a fan at low speed, white noise generator or sound machine as sleeping aids to help you block out the unwanted sounds. You might also want to consider sleeping with earplugs as a sleeping aid.
Do not watch television before bedtime and do not place a television in your bedroom. The television will be a distraction.
Reading in small doses before bed might help to induce your sleep. But don’t read for more that about 20 minutes and stop reading as soon as you feel yourself getting sleepy. Otherwise, you’re over stimulating your brain and may experience a harder time falling asleep.
Sleeping is important. All animals do it. When you sleep your brain and body recharge to prepare to take on the challenges of the next day. Suffering from insomnia and deprived of quality sleep may increase your risk of developing certain conditions including high blood pressure, obesity and diabetes. You need quality sleep in order to maintain your health. Developing good bedtime habits will help you cure insomnia fast and reduce your risk to other health problems.