Home Remedy Treatments for Insomnia
Sleepless night after sleepless night can be downright unbearable. Discover some helpful home remedies for getting the sleep you need tonight -- and every night.
Don't torture yourself. The worst thing that an insomniac can do is to lie in bed tossing and turning. If you can't fall asleep after 15 to 20 minutes, get up and do a quiet activity, such as reading, watching TV, or listening to relaxing music. Then, go back to bed and try again.
Say no to naps. If you nap, you'll have more trouble getting to sleep the next night, thereby compounding your insomnia. It's best to let yourself get good and sleepy so that it will be easier to get to sleep the next night.
Try earplugs. Sometimes, insomnia is caused by being awakened repeatedly by loud noises. Often, the sleeper is not aware of what awakened them. Try sleeping in a quieter room, or wear earplugs.
Exercise. Doing aerobic exercise, such as walking, cycling, jogging, or swimming, helps with sleep. Don't exercise too close to bedtime, though -- exercising in the morning or afternoon is best.
Get a comfortable bed and pillows. Sleep may elude you if your bed is too hard or too soft, or if your pillows aren't just right.
Don't drink alcohol. Although alcohol can make you feel drowsy and may actually put you to sleep, it has the unpleasant side effect of waking you up later on in the night with a headache, stomachache, or full bladder. In addition, once alcohol's sedative effect wears off, there's a rebound effect that actually makes you more likely to have trouble falling back to sleep.
Cut down on caffeine. Caffeine, by its nature, stimulates your brain. Limit your coffee intake to two cups a day. Starting at noon, consume no foods or beverages that contain caffeine.
Don't switch beds or move to the couch. It is important to associate your bed, and only your bed, with sleep.
Try to maintain a normal schedule. Perhaps the most important rule for people with insomnia is to keep a strict sleep-wake schedule, even on weekends. If you can't sleep one night, get up at your usual time the next morning and don't take any naps. Chances are you'll be ready for a sound sleep by the next night.
Confine work to the office. Use your bedroom only for sleep and sex. No work, no eating, no television, and no arguing with your bed partner.
Take a hot bath. A hot bath taken two hours before bedtime is a wonderful way to relax your body and make it ready for sleep. For most people, taking a bath closer to bedtime may be stimulating and may delay sleep (of course, there are always exceptions, so experiment with the timing if you need to).