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Cures for Insomnia: Teaching Yourself to Sleep Well

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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Insomnia Remedies: Natural Cures, or Prescription?

January 30th, 2009    Subscribe To Our Feed

Insomnia is a common sleep disorder. If you’ve spent several nights without sleeping, not only are you tired, but you could also easily have an accident while driving, or at work. Therefore it’s essential that you find insomnia remedies as soon as possible.

You have a choice of two remedies. You can either get prescription medication or try to find a natural cure. Which one is right for you?

There’s no set answers for this. You need to make your own decision. With prescription medication, you lose normal sleep patterns, and this can have long term psychological and physical consequences.

Finding natural insomnia remedies is the better choice. However, you should always be guided by your doctor, so see your doctor first.

1. Natural Sleep Remedies Which Work

Most natural insomnia remedies are based on herbs. These herbs have generally been used for thousands of years, so there are no real contraindications to them unless you happen to be pregnant — if you’re pregnant, see your doctor. However you may feel slightly dopey the next morning. It’s always best to use herbal sleep aids just for a couple of days, rather than becoming dependent on them.

Natural insomnia herb-based remedies which work include lavender, valerian, and chamomile. These are available as teas, or as essential oils. Some naturopaths may also sell these herbs as liquids.

Another natural sleep remedy for insomnia is acupuncture. You’ll need several treatments, but you should find that you sleep better after the first treatment.

2. Training Yourself to Sleep With Self Hypnosis

Hypnosis also works as a natural remedy for insomnia. Depending on the causes of your insomnia, you’ll usually need two or three sessions. Ask your hypnotherapist to teach you how to use self hypnosis. The first part of any hypnosis session is relaxation, and once you’ve learned the trick of relaxing completely, you’ll find it easier to fall asleep. This is because when your body is completely relaxed your mind relaxes too — it’s impossible to feel stressed when you’re completely relaxed physically.

If you do choose to use a prescription insomnia medication in preference to natural insomnia remedies, remember that this will affect your sleep patterns. Be guided by your doctor, but stop using prescription medication as soon as possible.

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Insomnia Cures: What’s the Fastest Way to End Insomnia?

January 29th, 2009    Subscribe To Our Feed

Are you looking for a fast way to end insomnia? There are many insomnia cures and in this article will look at several which work. Relax — you can look forward to getting good night’s sleep tonight.

1. Take the Pressure off Yourself

Firstly it’s important that you take the pressure off yourself to get to sleep. The more you want to sleep and are determined to go to sleep, the less likely it is that you’ll fall asleep. Use reverse psychology on yourself. Tell yourself that you don’t care whether you go to sleep or not.

Often this simple technique will work, and is all that’s required.

2. Adjust Your Diet and Meal Times

Your next step is to adjust your diet and your meal times. If you’ve been suffering from insomnia for a while, perhaps you’re under stress. People who are under stress rarely eat well. So if you’ve been missing meals your next step is to ensure that you eat properly with three full meals. This is because when you skip meals, you can miss out on the nutrients which help you to relax and go to sleep.

3. Aromatherapy Massage

For the ultimate in relaxation take an aromatherapy massage. When you go to an aromatherapist, the therapist will select essential oils which are suited to you. She’ll create your own personal blend, which she will use during your sessions, and which you can also take home and use to give yourself a massage before you go to bed.

Aromatherapy oils which are used for insomnia include chamomile, lavender, and marjoram.

4. Progressive Relaxation

Progressive relaxation is a technique in which you relax each part of your body in turn. The theory behind this technique is that when your body is completely relaxed, it’s impossible for your mind to be tense, and you’ll fall asleep easily. There are many ways in which you can learn progressive relaxation; a popular way is to download an MP3 file from one of the many websites which offer these files.

Progressive relaxation is a technique which you can use in many ways, to relieve stress and make life more enjoyable.

Try these simple insomnia cures. They’re enjoyable, they work, and they will help you to get a good night’s sleep.

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