10 tips for the insomniac
I've struggled with sleep problems my whole life, and am certainly no stranger to bouts of insomnia. Not sleeping is more than a nuisance -- it can be overwhelmingly difficult to deal with, and it can impact every aspect of your life. So when it comes to sleep tips, I can assure you, I've tried them all. If you're having trouble getting your zzzs in, consider these steps:
Do you have any tips to add?
- Eat dinner a few hours before bed, and don't eat too much. It's hard to sleep when you body is digesting and your stomach is uncomfortably full. And eating a nutritious diet never hurt either.
- Don't drink caffeine after 3pm.
- Don't nap -- go for a walk instead, and go to bed a bit earlier. If you must nap, make sure you nap before 3pm.
- Get some sort of exercise every day. This was key for me -- I rarely have trouble sleeping when I work out, but when I don't, I feel like I have extra energy at bed time.
- Wind down before bed by doing something relaxing like reading.
- Make your bedroom conducive to sleep. You room should be dark and quiet.
- Don't stare at the ceiling. If you can't fall asleep after 20 minutes, do something -- read, make some tea, make a to-do list, etc.
- Think about things that occupy your mind but don't matter. When I can't sleep, counting sheep rarely works because I can't concentrate on it, but thinking of random lists often does. For instance, I'll try to remember the names of all the characters on The Facts of Life or I'll try to think of one city I've been to that starts with every letter of the alphabet.
- Drink warm milk. It sounds like an old wives tale but it actually works.
- If all else fails, take a Gravol. It's non-addictive and should make you suitably drowsy. Don't take for prolonged periods, though - it should only be used occasionally.
Do you have any tips to add?
Gallery: Natural sleep - what works and what doesn't
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Reader Comments (Page 1 of 1)
3-13-2008 @ 8:25AM
Stranger said...
In response to “Eat dinner a few hours before bed, and don't eat too much. It's hard to sleep when you body is digesting and your stomach is uncomfortably full.”
I have actually found that not eating late at night and having a growling stomach before falling asleep makes falling asleep much harder. One time I actually woke up at 2 am and couldn’t fall back sleep, I wasn’t hungry, but I actually stuffed my face just so I could fall back asleep, as I knew it was my only option. So, being uncomfortably full actually helps me fall asleep. Insomnia is the worst. :(
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4-09-2008 @ 10:33AM
Linda said...
I agree that eating before bed actually helps. The reason you wake up and eat to go back to sleep...blood sugar drops. Carbs like a few pretzels or whole wheat crackers will help with that.
3-13-2008 @ 4:38PM
s1ngxthexs0rr0wpp said...
this helps me a lot, http://www.gnc.com/product/index.jsp?productId=2931372&cp&pg=2&sr=1&origkw=melatonin&kw=melatonin&parentPage=search
it just uses natural herbs as a sleep aid and its in a spray for so it works quicker, unlike liver-damaging sleeping pills.
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3-13-2008 @ 4:38PM
JENNY said...
I have had insomnia for years and have tried many different types of treatments like drugs, exercise, and diet. All have worked to varying degrees of success, but none like the yoga rountines offered in "Yoga Therapy for Overcoming Insomnia" which I stumbled across recently : http://dealstudio.com/searchdeals.php?deal_id=90251&ru=279 , ya, now I can get a better night's sleep and quality of life has improved a lot. Thanks to yoga!!!LoL!
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