20 Steps to Beating Insomnia
1.
Avoid Naps - If you can't sleep at night, you're grateful for any chance to get some shut eye.
But if your really having trouble falling asleep at night then you should fight the urge to take a nap.
You'll be more tired at night when it's time to go to sleep.
2.
Take A Warm Bath - This is a great way to relax your body in preparation to falling asleep.
Don't over do it though; you simply want to relax not exhaust your body.
Try using a cup of bath salts and baking soda.
These will relax you and also help remove any toxins that might be in your body.
3.
Drink Herbal Tea - If you'd like to avoid dairy products I'd suggest try a cup of herbal tea.
It contains natural ingredients which will help you fall asleep faster.
Most health store will also special blends of tea designed to soothe you and help you fall asleep.
4.
Don't Watch T.
V.
- Wait at least 30 minutes before going to bed after watching T.
V.
No matter how little T.
V.
you might have watched your mind is still being stimulated; which can cause you to not be able to fall asleep.
An over stimulated mind along with stress is what keeps you awake.
5.
Visualization - Lie in bed with your eyes closed and imagine you're in your favorite place in the world.
It may be the sunny beaches of Miami to the tropical islands in the Keys.
You can see your surroundings, hear the sounds and smell the familiar fragrances.
Relax, enjoy it and let yourself drift off to sleep.
6.
Sleep On Your Back - This is the best position for relaxing because it allows your internal organs to rest properly.
7.
Exercise - Every little bit helps whether its 15 minutes or 30 minutes.
Exercising a little each day will give your body the activity it needs to help you relax more and sleep better at night.
8.
Regular Bedtime Hours - Your body benefits from regular routines.
So pick a reasonable time to go to bed every night and stick to it.
Once your body feels it can rely on this routine, it will repay you for it.
9.
Get A Massage - Have your spouse, girl friend, boy friend, etc.
give you a massage right before you go to sleep.
A full body massage is the best of course but even a backrub, a face and scalp massage can be a big help.
10.
Listen To Music - Play some soft soothing music that will put you to sleep.
Also try getting the c.
d.
's that simply have sounds of waves crashing or the steady pattern of a heart beating.
Make sure your c.
d.
player automatically cuts off because it would defeat the purpose if you had to get up to turn it off.
11.
Eat A Bedtime Snack - Studies show that foods with a large amount of amino acid L-tryptophan help's you sleep better.
These include warm or hot milk, eggs, cottage cheese, chicken, turkey and cashews.
12.
Toe Wiggling - Lie on your back and wiggle your toes up and down 12 times, wiggling the toes of both feet at the same time.
This will relax your entire body inside and out.
13.
Sleep With Head Facing North - This aligns your body with the magnetic field of the planet, bringing your own energies into harmony with those of the Earth.
Sounds weird doesn't it but just give it a shot.
14.
Sleep on Firm Bed - A firm bed will give your body the support it needs to really relax.
15.
Can't Sleep Then Get Up - Don't just sit there trying to fall asleep longer than 45 minutes.
If it goes to long the get up; try doing something non-stimulating.
Then when you feel tired again go back to bed.
16.
Avoid Bright Bedroom Clocks - The idea is to keep your bedroom as dark as possible.
A bright illuminated clock is annoying to have in the bedroom, especially if your having trouble sleeping.
17.
No Caffeine, Alcohol or Tobacco - This is self explanatory -Obviously these 3 are a stimulant and will keep you from falling asleep.
Research shows that caffeine, alcohol and tobacco are known to prevent a good nights sleep.
18.
Sleep In A Well Ventilated Room -Fresh air and a room temperature between 60-65 degrees will give you the best atmosphere for a good nights sleep.
Any warmer and you'll just toss and turn all night from the discomfort.
19.
Get Up Earlier - As much as anyone hates to get up earlier you really have to.
You'll be much more tired at night and more prone to get to sleep quicker.
Once you're sleeping good again you can go back to your normal wake up time.
20.
Drink Warm Milk - A glass of warm milk 15 minutes before going to bed will soothe your nervous system.
Thank you for taking the time to read this article.
I hope some of these steps works for you.
I have one final step.
If you've already tried the above steps or don't think they'll work for you, many people have tried "Healthy Sleep Remedies" and have had great success.
check it out at:
Avoid Naps - If you can't sleep at night, you're grateful for any chance to get some shut eye.
But if your really having trouble falling asleep at night then you should fight the urge to take a nap.
You'll be more tired at night when it's time to go to sleep.
2.
Take A Warm Bath - This is a great way to relax your body in preparation to falling asleep.
Don't over do it though; you simply want to relax not exhaust your body.
Try using a cup of bath salts and baking soda.
These will relax you and also help remove any toxins that might be in your body.
3.
Drink Herbal Tea - If you'd like to avoid dairy products I'd suggest try a cup of herbal tea.
It contains natural ingredients which will help you fall asleep faster.
Most health store will also special blends of tea designed to soothe you and help you fall asleep.
4.
Don't Watch T.
V.
- Wait at least 30 minutes before going to bed after watching T.
V.
No matter how little T.
V.
you might have watched your mind is still being stimulated; which can cause you to not be able to fall asleep.
An over stimulated mind along with stress is what keeps you awake.
5.
Visualization - Lie in bed with your eyes closed and imagine you're in your favorite place in the world.
It may be the sunny beaches of Miami to the tropical islands in the Keys.
You can see your surroundings, hear the sounds and smell the familiar fragrances.
Relax, enjoy it and let yourself drift off to sleep.
6.
Sleep On Your Back - This is the best position for relaxing because it allows your internal organs to rest properly.
7.
Exercise - Every little bit helps whether its 15 minutes or 30 minutes.
Exercising a little each day will give your body the activity it needs to help you relax more and sleep better at night.
8.
Regular Bedtime Hours - Your body benefits from regular routines.
So pick a reasonable time to go to bed every night and stick to it.
Once your body feels it can rely on this routine, it will repay you for it.
9.
Get A Massage - Have your spouse, girl friend, boy friend, etc.
give you a massage right before you go to sleep.
A full body massage is the best of course but even a backrub, a face and scalp massage can be a big help.
10.
Listen To Music - Play some soft soothing music that will put you to sleep.
Also try getting the c.
d.
's that simply have sounds of waves crashing or the steady pattern of a heart beating.
Make sure your c.
d.
player automatically cuts off because it would defeat the purpose if you had to get up to turn it off.
11.
Eat A Bedtime Snack - Studies show that foods with a large amount of amino acid L-tryptophan help's you sleep better.
These include warm or hot milk, eggs, cottage cheese, chicken, turkey and cashews.
12.
Toe Wiggling - Lie on your back and wiggle your toes up and down 12 times, wiggling the toes of both feet at the same time.
This will relax your entire body inside and out.
13.
Sleep With Head Facing North - This aligns your body with the magnetic field of the planet, bringing your own energies into harmony with those of the Earth.
Sounds weird doesn't it but just give it a shot.
14.
Sleep on Firm Bed - A firm bed will give your body the support it needs to really relax.
15.
Can't Sleep Then Get Up - Don't just sit there trying to fall asleep longer than 45 minutes.
If it goes to long the get up; try doing something non-stimulating.
Then when you feel tired again go back to bed.
16.
Avoid Bright Bedroom Clocks - The idea is to keep your bedroom as dark as possible.
A bright illuminated clock is annoying to have in the bedroom, especially if your having trouble sleeping.
17.
No Caffeine, Alcohol or Tobacco - This is self explanatory -Obviously these 3 are a stimulant and will keep you from falling asleep.
Research shows that caffeine, alcohol and tobacco are known to prevent a good nights sleep.
18.
Sleep In A Well Ventilated Room -Fresh air and a room temperature between 60-65 degrees will give you the best atmosphere for a good nights sleep.
Any warmer and you'll just toss and turn all night from the discomfort.
19.
Get Up Earlier - As much as anyone hates to get up earlier you really have to.
You'll be much more tired at night and more prone to get to sleep quicker.
Once you're sleeping good again you can go back to your normal wake up time.
20.
Drink Warm Milk - A glass of warm milk 15 minutes before going to bed will soothe your nervous system.
Thank you for taking the time to read this article.
I hope some of these steps works for you.
I have one final step.
If you've already tried the above steps or don't think they'll work for you, many people have tried "Healthy Sleep Remedies" and have had great success.
check it out at:
Source...