Best self-help cures for insomnia.?
94362
I have dealt with insomnia too, and one of the best things you can do is create a regular sleep/wake cycle. Try to go to bed at the same time every night, and wake up at the same time every morning. It can be hard at first, but it really does help, and you'll feel better emotionally.\nAlso, you can try these tips:\n-cut back on coffee, tea, and soft drinks that contain caffeine; instead drink clear soft drinks like 7-Up and Sprite, or caffeine-free sodas like root beer\n-avoid eating large, heavy meals before going to bed\n-don't exercise too soon before going to bed\n-relax yourself before bed with a hot bath, meditation, progressive muscle relaxation (see my link), etc.\n-have a glass of warm milk and half a turkey sandwich about 30 minutes before going to bed; both contain tryptophan, which will help you sleep\n-don't use your bedroom as a place to work, eat, watch TV, etc.; it should be a place to sleep and rest and that's it\n-avoid alcoholic drinks in the evening\n-listen to calm, soothing music before bed and while you're trying to sleep\n-sleep on a comfortable mattress and pillow\n-keep your room at a cool temperature\n-practice deep breathing exercises (see link)\n-avoid naps if they interfere with your sleep/wake cycle\n-once you're in bed, visualize a safe, peaceful scene, like the beach or a rainy day\n-establish a bedtime ritual before going to sleep to key your body to relax; follow the ritual every night\n-keep your bedroom dark\n-sleep in a well-ventilated room\n-don't watch TV, read, or do any other mentally stimulating activity before bed\n-try to get into the habit of sleeping on your back... it's the best position for relaxing because it allows for deep, restful breathing\n\nGood luck!
511960
Different nutritional supplements that assist with insomnia include...\nkava kava\nhops \nvalerian\nskullcap\npassion flower\ncalcium/magnesium tablets\nmelatonin
300842
ips for Getting A Better Night Sleep\n\n1. Avoid Alcohol\n* Alcohol can cause restlessness during the night. Caffeine and nicotine have substances in them that will keep you awake.\n\n2. Avoid Smoking\n* Nicotine has substances in it that will keep you awake.\n\n3. Avoid Caffeine\n* Caffeine has substances in it that will keep you awake.\n\n4. Exercise regularly\n* But do not exercise near your bedtime.\n\n5. Avoid sleep interruptions\n* Don't sleep with the pet, close your door, minimize light and noise.\n\n6. Relax before bedtime\n* A warm bath or light snack\n\n7. Avoid liquids before bedtime\n* Limits having to use the bathroom at night.\n\n8. Avoid long naps during the day\n* Naps can disrupt your sleeping pattern.\n\n9. Avoid trying to sleep\n* the more you "try" to sleep, the more difficult it becomes.\n\n10. Get up at the same time each morning\n* Too much time in bed can lead to restless sleep.\n\n11. Use your bed for sleeping\n* Not for unrelated activities like reading or watching tv.\n\n12. Check your medications\n* Medications might increase your sleep difficulties.
965319
I had Insomnia about 10 years ago, after visiting a lot of Doctors and taking different medicines a friend took me to a Homeopath and she prescribed a Herb called PASSIFLORA INCARNATA in Q potency. I took it for three days 20 drop doses in some water every 6 hours ,never needed any aid to go to sleep after it. Wonderfully calming effect it had on me and its totally non addictive.Now whenever I am too uptight to go to sleep I take 20 drops in warm water and Zzzzzz :-) I go to peaceful sleep and wake up feeling fresh and pacified.\nBest of Luck
571415
Try Deep Breathing. It definely helps a lot.\nAlso, close your eyes and meditate for a while.
534112
I had insomnia for a long time and then I learned how to dope myself without using any external means. No Drugs at all.\n\nI have never written how to do it, I just had done it for a long time, but it has worked for me, maybe it works for you.\n\n1. Avoid any substances that hinder sleep, for ex. anything containing caffeine (chocolate, tea, Coke or pepsi, coffee), if you smoke, do not smoke for two hours before going to bed. \n\n2. Maybe your life is not as active as it should be, way too passive. Try to make some exercise each day, at night before sleeping make exercise until you feel exhausted and until you feel pleasure in stopping it. That means that your body is needing rest.\n\n3. After relaxing wash yourself up and get ready for bed and lie down.\n\n4. First, you have to quiet your body. Stretch in your bed with your arms and legs slightly apart. Order each part of your body with your mind to quieten, for ej. feet, go to sleep, quiet yourself, then continue with your legs, then with your bottom, on and on until you make your jaw rest, your mouth rest, your head rest and finally the eyes.\n\n5. Then imagine a very peacefull situation, and you in it, for example, a countryside road covered with oaks at each side, with leaves on the path all the way, a gentle warm breeze, etc. Or maybe yourself floating in the crystal blue ocean, use your imagination.\n\n6. Next thing you will hear will be your alarm clock.\n\nRegards,
116400
I have struggled with this myself over the years.  I used to covet a 30-hr day and even considered moving to Jupiter, but it's just so windy there.  These are some of the things I have done which have helped:\n\n* Classical Conditioning, do not sleep anywhere but in bed.  Do not do anything else in bed except sleep.  Do not go to bed until you are tired.  Only go to bed once you are tired.  Try to go to sleep at the same time each night.  Try to develop a pre-bed routine - do the same things (brush your teeth, eat a light snack, read a book, etc.) right before you intend to go to bed.  P.S. I know the diet concsious will pause at my snack idea, but sleeping after eating is a known natural tendency in humans.  Mother's milk even contains "sleepy" chemicals.\n\n* Medication, I've used over the counter meds only occasionally and in 'must sleep' situations.  Warning: they can be addictive.\n\n* Thinking, set aside some time each day for your mind and your thoughts.\n\nOn the other hand, take some reassurance, there has been recently published research about decision making and sleep (as in "let me sleep on it").  If I remember correctly, they said that while decision making and memory seem to be poorest upon waking up, decisions are best made after a night of sleep because we can get in touch with our subconscious.  I know I have solved programming problems during sleep.  We are not alone, and I suspect that we will someday eventually discover that there is something of this in all humans, but in the meantime we are all forced to live by the same schedule.  We are not alone.\n\nAlso, there was another study done a few years back, where they had a bunch of people live without clocks or other cues of day/nighttime.  The result of that study, if I remember correctly, was that people do indeed like 8 hrs. in 24 for sleep, but most subjects took only 4 at a time, once beginning around midnight, and once around noon.\n\nHope this helps.
992899
well try peein b4 u go to sleep.try sum lavender oil on ya pilow
1048705
Try melatonin, a natural supplement.  Or valerian, an herb that induces sleep.
466785
Wow, that's awful.\n\nI haven't had too much trouble with insomnia, but the few times I have, tylenol pm (over the counter) helped me wind down enough to sleep.\n\nAfter four days, I'm sure you've already tried the standards: milk ( contains natural stuff that helps you sleep..doesn't have to be warm - yuk!), a nice glass of wine, warm bath, etc.  \n\nGood luck, man.  Hope you don't get this because you've finally been able to sleep.
455229
For one I would highly recommend seeing your doctor about the medication. It is very damaging to your liver with prolonged use. Ask your doc to get you off them with any other means.\n\nIn Oriental Medicine, insomnia can be caused by a number of things. It could be that you either have too much going through your mind and you find it hard to shut off, or it could be a nutritional thing that is stimulating your stomach energy.\n\nEither way, your body is out of balance. If you can get yourself to an Acupuncturist or a good Shiatsu therapist they should not only be able to help physically with re-balancing things, but also be able to recommend lifestyle changes to help bring you back to balance.\n\nI wish I could help but without further information and seeing you personally I would not be able to make a diagnosis. I have successfully treated many people with Insomnia, not one person has had te same treatment plan however.\n\nSome good natural remedies that can help include:\n* Warm milk and nutmeg about 20 minutes before going to bed\n* A brisk walk and 10 minute cool down with stretches before going to bed\n*Keeping yourself more active throughout te day so your body actually 'craves' rest.\n* Brething and Yoga stretches for the lmphatic system\n* Avoid stimulants after 7pm (coffee, most tea, sugar)\n\nIn the end, insomnia is not just a condition that can be fixed with a drug or herb, it is a result of an un-balanced lifestyle, so the way to fix it is changing something with the cause, not the effect.\n\nHope this helps, please let me know how you go\njadelynx@yahoo.com
198665
Medications for Insomnia\n\nGO TO:\nhttp://www.americaninsomniaassociation.org/medications.htm#history
582766
Sleep is the best thing for you.  It keeps you healthy and strong.  Don't reduce it.
944185
Try this:\nThe idea is to tone down mind and body activities hours before sleep so you will get to sleep easier...\nSome useful steps:\n1. Drink less coffee, tea or any other drinks that contain caffeine, especially after later part of afternoon.\n2. Try going to bed at the same time every night.\n3. Avoid alcoholic drinks after evening time as alcoholic drinks may cause early morning wakefulness and may wake you up after your sleep.\n4. Ensure your sleeping environment is suitable for sleeping (not too noisy, not too bright, not too cold, bed not uncomfortable)\n5. Avoid heavy meals hours prior to sleep.\n6. Stop all mind-stimulating activities 1 hour before going to bed (activities like reading research papers, reading mystery solving books, doing your school work, solving a complicated Maths question, watching your computer, watching TV, etc)\n7. Half an hour before bed, take a warm bath. Then drink a cup of WARM milk.\n8. As you lie on bed, take a deep breath and as you breath out, slowly, imagine you have abandoned your body. Imagine that your body slowly 'sinks' into your bed and become 'blended' into the bed. As you are imagining, take another deep breath and count 1. * As you breath out, slowly, now imagine your body is like water ripples spreading out, slowly. Take deep breath again and count 2 and repeat the process (from the place i marked with a *). Start counting from 1 again when you reach 9 or any number you prefer...\nHope this help. Email me if you have queries.
185345
try melatonin, 3mg a night helps you get back a normal sleep cycle. its also NATURAL, no habit forming, and you dont feel groggy in the am, i use it every night.
1127815
If you haven't already, see a sleep specialist.  In my experience, many insomniacs have an underlying sleep disorder causing the problem.  \n\nAlso, practice good sleep hygiene-\n\nDon't try to sleep if you don't feel tired.  Start with loose goals, like trying to get to sleep before midnight.  Forcing yourself to sleep and watching the clock only increases anxiety.\n\nTry and avoid napping in the late afternoon and evening, and keep naps short.\n\nNo nicotine, caffeine, or alcohol within six hours of bedtime, no large meals prior to bedtime (but do have a light snack, an empty stomach can be just as disruptive).\n\nExcercise regularly, but complete your excercises at least four hours before bedtime.\n\nDon't stare at the clock- it is better to get up and do something boring until you feel sleepy than to lie in bed tossing and turning.\n\nDon't use your bed for things like watching TV and reading, you want your body and mind to equate lying in bed with sleeping.  With one obvious exception :) you should only use your bed for sleeping.\n\nYour ultimate aim should be to get a sleep schedule that works for you and stick with it!  One of the worst things we all do is having different sleep/wake times on weekends.  You have to make sleep a priority, and in today's world, that's remarkably hard to do.\n\nAnd lastly, much easier said than done- find a way to clear your mind before you get in bed.  If you need to, see someone about your anxiety issues as well.  On the bright side, if you're successful at getting regular sleep, that will be a huge help to your mood and general health.\n\nBest of luck!!!
923104
stop doing drugs first of all. then medatate when you go to bed. When my wife complains about not being able sleep, I tell her to medatate till she either falls asleep or sees God.