How To Cure Insomnia
How To Cure Insomnia
A physician gives sound, practical advice on how to get a better night's sleep, if you're having insomnia, and explains why sleeping tablets should be the last resort.
Today, I'm going to talk about how to cure insomnia. Step one: identify why you're not sleeping. It may be that you're anxious about something, or feeling low.
In either case, it's worth popping along to your GP to discuss things further. Step two: relax with a warm bath, or a massage, or listening to music. There are also many CD's that have sounds designed to lull you to sleep.
Step three: look at your diet. Avoid alcohol and caffeine. However, don't go to bed hungry.
If you are feeling a bit peckish at night, some things that you can try would be carbohydrates. Things like bread can boost the serotonin levels, which can help you get a good night's sleep, or even milk. Milk contains an amino acid that actually the brain converts to a hormone that helps us sleep.
Step four: exercise. Exercise is a really great way to make sure that you're physically tired enough for a good night's sleep, but the best time to exercise would be in the afternoon. Don't exercise too late into the evening because otherwise, your body still is going to be raring to go, and you're going to find it difficult to fall asleep.
Step five: get a bedtime routine. Try to avoid things like daytime naps. Try to go to bed at the same time every day.
Don't lie in bed in the mornings just for no reason. Also, if you can't fall asleep, contrary to what you might imagine, it's actually really helpful to get up and do something else. Do something relaxing like have a hot bath, and then when you're feeling tired, go back to bed.
Step six: keep your bed as a place for sleep. Try not to watch TV for hours in bed, or play on your laptop. If you only keep it for sleep, then you'll soon begin to associate your bed with sleep.
Step seven: try to make your sleep environment as comfortable as possible. Avoid luminous clocks, because the light that they produce can be enough to disturb you during the night. Make sure that the thermostat, and the temperature in the room, is controlled, and there's not too much artificial light.
If necessary, wear a sleep mask. Step eight: when to consider medications? If you've been seeing your GP and you're thinking that you might want to try a medication, bear in mind that all of them are addictive. Because of that, we only like to use them short term.
Using tablets for three nights in a row, just to re-establish the sleep cycle, can be just what you need to kick your body back into sleeping better. So, for short time use, they can be beneficial, but there are plenty of things to try first. And that's how to cure insomnia.