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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