Insomniacs either suffer from their inability to fall asleep or stay asleep for a reasonable or normal number of sleeping hours. In the United States alone, more than 50 million people are suffering from insomnia every year. Individuals who are known to have this type of sleeping problem generally complain about their inability to rest their minds and even close their eyes in just a few minutes.
Insomnia has three types; these are transient, chronic, and acute. The simplest type is the transient insomnia, which only lasts from one day to a couple of weeks. Acute insomnia is characterize as the inability to have a consistent sleep within three weeks to six months. On the other hand, chronic insomnia is considered to be the most serious type of insomnia as this can continue nightly for one month.
The following are the known causes of insomnia:
1. Hormonal shifts
2. Mental illness
3. Psychoactive stimulants and drugs
4. Poor sleeping hygiene
5. Disruptive sleeping events such as sleepwalking and nightmares
Since almost all cases of insomnia are symptoms to more complicated illnesses and psychological imbalances, treatments and medications are required to be taken by insomniacs. However, there are some alternative treatments for insomnia that do not really require one to consult a doctor or take medications.
The following are seven simple techniques that can surely help beat insomnia:
1. Enjoy a leisurely warm bath.
Taking the time to enjoy a warm bath is a perfect way to relax the body. To have a more relaxing bath, it is best to throw in baking soda and bath salt into the warm water.
2. Listen to soothing music.
It is said that a lulling and soothing music can outright put one into an undisturbed sleep. Insomniacs should try to put on play their favorite medley selections before they hit the bed.
3. Ask for a massage.
Before going to bed, ask someone (this can be your spouse, family member, or friend) for a massage. A slow yet firm strokes can relieve an insomniac's body tensions, thus, making it easier to fall asleep.
4. Try to avoid tobacco, alcohol, and caffeine.
Caffeine prevents one from having an uninterrupted sleep. Hence, insomniacs should avoid drinking coffee, cola, and other liquids containing caffeine before hitting the covers. Alcohol, on the other hand, also upsets a person's sleep patterns.
5. Try to avoid taking naps.
While naps are nice to have anytime during the day, these can prevent an insomniac from having a good night sleep. As such, skipping naps is best so one will be more tired at night and uninterrupted sleep is inevitable.
6. Drink herb tea or warm milk before bedtime.
Studies claim that drinking herb tea or warm milk a few minutes before bedtime soothes the nervous system of a person. This will also help one relax, thus, ensuring a good night sleep.
7. Rest and sleep in a well-ventilated room.
Who would want to sleep in a room that is either too cold or too hot? Insomniacs are advised to rest and sleep in a room that has fresh air and has a temperature that is suitable for sleeping.
How To Beat Insomnia
10) Try to keep regular hours. - Your body likes a regular schedule and after a while it will condition itself to fall asleep at a certain time. This can be difficult if you work weird hours or have a new baby and so on but do the best you can.
9) Drink herbal tea. - Camomile, fennel, or anise tea can help you relax and fall asleep faster. You might have to try several before you find one that works for you but your local health food store will have many blends for you to choose from.
8) Try some exercise. - I didn't believe it either but once I started beating on a punching bag three times a week my stress and anxiety levels went down significantly and that allowed me to get some sleep. Getting all of that pent up energy out of your system can really work wonders.
7) Read something. - Reading can help take your mind off the rest of your day and if you pick something somewhat boring enough it can put you right to sleep. Try computer books, those seem to do the trick.
6) Soak away your stress. - A nice warm bath can help relax your muscles and get you in a sleepy mood. A few candles and some light music can heighten the effect. Don't do it too close to your bedtime though because sometimes a bath can have a stimulating effect.
5) Improve your sleeping environmnet. - Is your bed lumpy? Is there a lot of noise? Is it dark enough? There are countless environmental factors which could be adversely affecting your sleep. Do what you can to minimize those problems and you could be well on your way to a good night's sleep.
4) Learn to relax. - With your eyes closed, imagine your body gently falling asleep from your toes on up. Go slowly and really let yourself feel your body unwinding. By the time you get to your head, there is a good chance you'll fall asleep without even trying. This technique takes a little practice but it can be very effective.
3) Skip the caffeine. - As a society we tend to minimize the fact that caffeine is a drug and because of that we sometimes lose sight of the fact that it is a powerful stimulant that can wreck havoc on the human body. A good friend of mine suffered from insomnia for years, mainly because he drank a 12-pack of caffeinated pop per day. When he finally gave it up, his sleep routine returned to normal within about a week. If you must have it, cut back and consume it early in the day.
2) Try melatonin. - Melatonin is sold in health food stores and it can be very effective in getting your sleep cycle back on track. In fact, if If you are on medication or have a medical condition, be sure to let your doctor know you are taking it.
1) See a doctor. - If you have prolonged or severe insomnia, it is possible that you have an underlying condition which is causing it. These conditions range from simple stress to allergies, heart disease, and even Parkinson's disease. A thorough check-up now could not only help your insomnia but it could save your life!
Both Rcon Franchesca & Rich Danger are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Rcon Franchesca has sinced written about articles on various topics from Depression Cure, Fitness and Birth Control. is a reputable online drug store. From sexual health to a woman's health, sleeping aids to weight loss pills, our online pharmacy offers convenient custom. Rcon Franchesca's top article generates over 90500 views. to your Favourites.
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