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If you love Marinduque and want to contribute articles to this site, please do so. My contact information is in my profile. The above photo was taken from the balcony of The Chateau Du Mer Beach House, Boac, Marindque, Philippines. I love sunsets. How about you? Please do not forget to read the latest national and international news in the right side bar of this blog. Some of the photos and videos on this site, I do not own. However, I have no intention on infringing your copyrights. Thank you and Cheers!

Tres Reyes Island view of the Marinduque Mainland

Sunday, July 24, 2011

Do You Suffer From Insomnia? 28 Tips You should Try!


My wife suffers insomnia once in a while. But, I know of a relative that has chronic insomnia, she had to see a doctor. In my case, I have probably had insomnia once or twice in six months and I feel I am lucky I have no problem sleeping. The following article are tips that may you already have tried, if you suffer from insomnia. According to the latest medical survey around 30% to 40% of the world suffers from insomnia, short-termed or chronic. Here are the 28 tips you may want to try.

1. See a Doctor
Insomnia can be a symptom of physical disorders, although for most of us it's the result of tension, stress and anxiety—and of course the more anxious we get about our insomnia, the worse it gets. If your doctor pronounces you a "healthy" insomniac, he might suggest some of the techniques provided here. Or she might prescribe drugs to help you get to sleep. We suggest you try all these methods first, and use drugs only as a last resort. The decision, of course, is yours.

2. Take a Warm Bath
It's a great way to relax your body. Don't overdo it, however. You merely want to relax your body, not exhaust it. Too long in hot water and your body is drained of vitality. Use bath salts, or throw in Epsom salts and baking soda—one cup of each. These will relax you and also help remove toxins from your body.

3. Get a Massage
Have your spouse (or whoever) give you a massage just before going to sleep. If you can convince them to give you a full body massage, great. If not, even a short backrub and/or a face and scalp massage can be a big help. Have them make the massage strokes slow, gentle, yet firm, to work the tension out of your muscles and soothe you to sleep.

4. Listen to Music or Other Audio
Play some soft, soothing music that will lull you to sleep. There are many CDs designed for that very purpose. Some are specially composed music, others simply have sounds of waves rhythmically breaking, or the steady pattern of a heartbeat. Some will lead you to sleep with a combination of music, voice and other soothing sounds.

5. Drink Warm Milk
A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.

6. Drink Herb Tea
If you don't like milk—or are avoiding dairy products—try a cup of hot camomile, catnip, anise or fennel tea. All contain natural ingredients which will help you sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to sleep.

7. Eat a Bedtime Snack

8. Avoid Caffeine, Alcohol and Tobacco

9. Sleep in a Well-Ventilated but not very bright Room

10. Sleep on a Good Firm Bed and Sleep on Your Back

11. Get Some Physical Exercise During the Day

12. Keep Regular Bedtime Hours

13. If You Can't Sleep, Get Up, Don't Sleep In

14. Get Up Earlier in the Morning

15. Keep Your Bed a Place for Sleep

16. Avoid Naps

17. Avoid Illuminated Bedroom Clocks

18. Of course there's the standard insomnia remedy that everyone knows (although it never worked for us): Counting Sheep



Some insomnia techniques you probably haven't seen before

19. Sleep With Your Head Facing North

20. Don't Watch TV or Read Before Going to Bed

21. Toe Wiggling and Stomach Rub

22. Progressive Relaxation and Deep Breathing

23. Visualize Something Peaceful or Visualize Something Boring

And some new suggestions from readers who have found these remedies useful for their own insomnia.

24. Not Thinking and Yawning

25. Smoke Yourself to Sleep

26. Sex—Alone or with Others

27. Backwards Counting / Mental Computer

28. Short Walk Before Bed

Good luck! Have a pleasant sleep! Which tip(s) have you tried?

Source: www.well.com_mick/insomnia

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