People often ask us about insomnia cures for their sleeping problems. People with insomnia have different kinds of sleeping problems: some have troubled falling asleep, some have trouble staying asleep, and some wake up too early in the morning. Some people with insomnia have all of these problems. Insomnia cures have to take into account the type of problem a person is having.
Insomnia is a common problem. It is estimated that 60 million Americans suffer from insomnia each year, so if you have trouble sleeping, you're not alone. Causes of insomnia can vary from emotional stress to physical problems. For instance, thyroid problems, sleep apnea, and other medical conditions may contribute to insomnia. Insomnia can also be a side effect of certain medications.
The best way to prevent sleeping problems is by practicing what sleep experts call good sleep hygiene. This means going to bed at the same time every night and getting up at the same time every morning. Don't sleep in on the weekends, and don't nap during the day. If you go to bed but can't fall asleep, get up again until you feel sleepy.
Use your bed only for sleeping (and for sex). Don't read, watch TV, or do other things in bed. Condition your mind to associate bed with sleep.
Establish a soothing bedtime routine. This might include a warm bath or shower before bed, a cup of hot tea (decaffeinated), some light reading, or other relaxing activity. Dim the lights about half an hour before bed to help signal to your brain that it's getting close to time to go to sleep.
Make sure your bed and your bedroom are conducive to sleep. Your mattress should be firm enough but not too firm, your pillow comfortable, and so on. The temperature should be comfortable for you. The room should be dark and quiet.
The first step toward insomnia cures is to establish good sleep hygiene as described above. Sometimes this is all it takes to solve sleeping problems. Be aware that it's not an overnight fix; it may take a while to work, so be patient.
Limit or eliminate caffeine from your diet. Caffeine is found in coffee, tea, soda, and chocolate. Even small amounts of caffeine consumed earlier in the day can cause you to have sleeping problems at night.
Have a light snack in the evening if you like, but avoid eating a heavy meal too close to bedtime. You won't sleep well if you're hungry, but eating too much may cause indigestion.
Exercising daily will help relieve stress and help you sleep better, but don't exercise too close to bedtime. You might want to try some yoga or tai chi in the evenings, though, to help you relax.
If you think your insomnia is related to emotional stress in your life, learning and practicing stress management and relaxation techniques will help. You may want to see a counselor for some professional help.
You might also want to see a doctor just to make sure there are no physical problems that are contributing to your insomnia. Physical causes of insomnia are pretty rare, but especially if other treatments don't help, it's good to get it checked out. If a medical condition is to blame, of course, the insomnia cures depend upon treating the condition.
Insomnia can also be a side effect of certain medications. If you think your insomnia might be caused by a medication, talk to your doctor. Don't stop taking any medication before talking to your doctor.
There are a number of over-the-counter medications to treat insomnia. These may or may not be effective. Often they lose their effectiveness over time. They can have a number of side effects, including next day drowsiness, dizziness, nausea, and headaches. They can also be habit forming.
Doctors will often want to prescribe medication for insomnia. Prescription sleeping pills are generally effective, but they can easily become addictive. They also tend to leave you feeling groggy the next morning. Depending on the medication, they can have numerous side effects, including nausea, vomiting, diarrhea, headaches, muscle pain, blurred vision, depression, and hallucinations.
Of course, many people want to avoid the potential risks of over-the-counter and prescription sleeping pills. More and more people are turning to natural insomnia cures instead. Natural products usually don't have the risks of side effects common to other medications, and they often have other health benefits as well.
See a doctor if other methods don't work for curing your sleeping problems.
Feel free to write to us if you would like more information about natural insomnia cures.
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