Cures for Insomnia: Teaching Yourself to Sleep Well

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Cures for Insomnia: Teaching Yourself to Sleep Well

Saturday, January 31st, 2009 Subscribe To Our Feed

Insomnia, which is the inability to sleep, affects some ten per cent of the adult population. However, cures for insomnia are relatively straightforward. You can teach yourself to sleep within minutes of your head touching the pillow.

Here’s how. This simple method will retrain your mind and body, so that it associates a time (your bedtime) and a place (your bedroom) with sleep. You’re establishing a new, powerful habit, so it’s essential that you stick with this process for at least three weeks so that you never suffer from insomnia again.

1. Treat Sleep With the Respect It Deserves

Most of us take sleep for granted. Therefore, we just assume that it will happen. Do a little research on what happens when you miss out on the sleep you need: it’s frightening. You can damage both your body and your mind.

Commit to achieving at least seven hours of sleep a night, every night.

2. Set a Bedtime, and Stick to It

Choose a bedtime. Choose 10PM, or 11Pm at the latest. Create a bedtime ritual for yourself. Turn off the TV. Put on some relaxing music. Take a bath or shower, and give yourself a light massage with an essential oil like lavender or sandalwood.

3. Exercise Every Day, but Never in the Evening

Exercise eliminates stress hormones from your system. Therefore, exercise for at least half an hour every day. Go for a walk around the block, or swim. Schedule your exercise as you schedule everything else.

4. Eliminate Caffeine-Laden Beverages After 3PM

If you love coffee and tea, you can drink them in the morning. Avoid them after lunch. Drink decaffeinated beverages after 3PM.

5. Remove All Distractions from Your Bedroom

If you have a TV set or computer in your bedroom remove them, or unplug them. You’re teaching your body and your mind that your bedroom is where you sleep. It takes at least half an hour to unwind enough to get ready for sleep after you watch TV or use the computer, so ensure that you turn them off an hour before you intend going to sleep.

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