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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.

Get relief from insomnia with SleepTracks.

Anxiety Insomnia: Develop Routines for Healthy Sleep

January 29th, 2009    Subscribe To Our Feed

Insomnia is often a symptom of stress. Anxiety keeps your mind racing, so you can’t fall asleep. Or, if you do manage to get to sleep, you wake after a few hours.

The result? You drag through your days, feeling irritable. You’re unproductive at work, and act with all the charm of a wounded tiger at home.

You can get relief from your anxiety insomnia by taking a few simple steps to improve your lifestyle. When you eat better, exercise more, and go to bed earlier, you’ll overcome any tendency you have for insomnia.

Eat Right for Better Sleep

Eating foods rich in calcium during the day helps you to sleep better. Try drinking milk, and eating a couple of bananas. A glass of milk before bedtime is well known as a sleep aid, bananas are less well known. However when you eat bananas not only do you get a wealth of vitamins and minerals in the package, you also make the calcium in the milk more available to your body.

Try it: you’ll be pleased with the addition of bananas to your diet. Not only will you have more energy, you’ll fall asleep with ease.

Exercise Every Day to Remove Stress Hormones from Your System

When you’re stressed, stress hormones like adrenaline build up in your body. Over time, this can cause real damage, so it’s important to flush those hormones out of your system as soon as possible.

Exercise is the answer. Get out of bed earlier, and go for a half hour walk each morning. You’ll feel better right throughout the day, and will fall asleep with ease.

Early to Bed and Early to Rise

Set a bedtime for yourself, and stick to it. Make it an early bedtime: 11 o’clock at the latest. Think of it this way: sleep is essential for your body to repair itself, and for you to have energy to live your life. It’s called “beauty sleep” for a reason.

Once you get into a routine of going to bed at the same time every night, you’ll start to feel tired when that time draws near. You’re using your body’s natural processes to fight insomnia. It may take several weeks for your body to accept that 10PM is bedtime, but once it does, you’ve won your anxiety insomnia battle.

Anxiety insomnia is easily curable when you develop a healthy lifestyle. Try it.

Get relief from insomnia with SleepTracks.

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