10 tips for the insomniac

by Martha Edwards (Subscribe to Martha Edwards's posts)
Mar 12th 2008 8:20PM

Categories: Healthy Habits, Diet & Weight Loss, Motivation

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:

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?

Natural sleep - what works and what doesn't(click thumbnails to view gallery)

Comments (4)

Reader Comments (Page 1 of 1)

Stranger 3-13-2008 @ 8:25AM

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. :(

Linda 4-09-2008 @ 10:33AM

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.

JENNY 3-13-2008 @ 4:38PM

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