Insomnia - SOme Remedies

Insomnia - Some Remedies

Insomnia is usually defined as the subjective complaint of an insufficient amount  or  quality of sleep. It is the commonest significant sleep disorder, and is in fact very common indeed, being reported by about a third of those surveyed in some studies . There are many helpful hints, which are often recommended by sleep specialists, and which can contribute to improved sleep hygiene.

Avoid alcohol, tea, coffee, caffeinated soft drinks, chocolate, nicotine, much food or much fluid at or near bedtime.

1. Avoid mentally stimulating activities at or near bedtime

2. Avoid daytime naps, or sleeping late, if at all possible

3. Set a regular bedtime, and try to stick to it

4. Ideally, set bedtime sometime between 9 and 11 pm

5. Set a regular alarm, allowing no more sleep than you need

6. Turn your alarm clock around, so that you can't check the time during the night

7. Exercise daily, but do so at least a few hours before bedtime

8. Try allotting a specific "worry time", again at least a few hours before bedtime

9. Get some exposure to bright light every day, especially in the mornings

10. Develop a standard ritual of preparation for bed (e.g. brushing teeth and checking that appliances are turned off and doors and windows are locked)

11.Try a warm milk drink or some camomile tea at bedtime

12. Have a hot shower or bath before going to bed (this raises the body temperature slightly- sleep is induced as it falls again).

13. Learn some simple stretching and breathing exercises which are suitable for bedtime use (some stretching and breathing exercises encourage sleep, while others have the opposite effect, so it might be worth considering a few yoga classes)