WhaÂ´t is good for insomnia?

I had a bad problem with insomnia for many years, and did some research on it. Here are the things Iâ€™ve found that help the most.

1. Don't take the sleeping pills. Although they are not addictive in the way we tend to think (you won't jones for them if you miss taking them) they are addictive in the sense that once you have taken them for a while, you will have to take them to get to sleep, but they won't have the same effect they used too. This is because you tend to not get the necessary REM sleep you need to be rested. If you must take a sleeping pill, take it well before you go to sleep. For instance, I prefer to take sleeping pills 2 hours before I go to sleep, so that the pill can get into my system and make me drowsy before I get into bed, then get out of my system (hopefully) early enough that I get some normal sleep.

2. Try to go to bed at about the same time every night. You have some wiggle room on this, but if you stay out on Saturday night till 3, it'll be harder to go to sleep at 10PM Sunday.

(Which somewhat contradicts:)

3. If possible, don't go to bed if you're not sleepy. Note - one thing I have read and found to be true is that you have to be awake for 12 hours before you can go back to sleep. So if you sleep till noon, again, you won't be sleepy at 10PM.

4. Don't spend more than 15-30 minutes trying to get to sleep. If you notice that you've been in bed more than 15 minutes, get out of bed and do something for a while. Make sure what you do isn't going to make you more hyper; e.g. no exercising or energetic music or writing posts to online debates.

5. When you go to bed, choose a chore or some other task that you do not want to do and tell yourself that if you are still awake in thirty minutes you will do that task. Then, if you are still awake, get up and do your chosen task. This is my favorite suggestion, as it has worked nearly every time I've used it. .

Those are the most useful suggestions I have. Other things you can try:

Before you start getting ready for sleep, turn off high energy music and turn the lights down. I love R&R music, but I went through a period where I had to turn the radio off every night about an hour before I went to bed, or I would be too wired to sleep. And our bodies react to reduced light by producing melatonin which puts us to sleep.

Get plenty of exercise, but not right before bed. (Unless you're weird like me - exercise right before bed just puts me to sleep)

Another suggestion that might work is to relax your body, consciously, one area at a time, starting from your feet. You think about the ball of your left foot and relax it, then the ball of your right foot, then the arch of your left foot, etc. You have to concentrate (pretty hard) on what you are doing

Sex *grin* by yourself or with an SO, it produces a nice soporific chemical, which does a nice job of putting you to sleep.

Sleep;-)

Just kidding:-) Depends on the cause. If it's just out of the blue random insomia and thier is no mental or physcial problems try a warm glass of milk.

Maybe read a book.

Excercise before bedtime helps. T

urn on the TV and the volume real low to a real dull show. The shopping channel does the trick for me.

Of course the best way to get me to seelp is put on some video I really need or want to watch and lie down on the couch. That always gets me to sleep.

reduce your stress level. take a warm bath.listen to soothing CD. drink some sleepytime tea; you can buy at your local grocery store. read a little while drinking your tea. wind down~~~ be sure to have a routine every evening leading up to bedtime. don't nap during the day. force yourself to get up in the morning at a reasonably early hour. stay busy through the day. physical exercise does definately help. if all of this doesn't work try Tylenol PM and take that only until you can get back into the regular sleep rythm. Tylenol products load up on your liver, they are ok short term but not a good thing long term. if you have tried all of this and you are still having trouble sleeping see your doctor. I am a major insomniac and have been for years.especially when I was Pregnant. exercise and a soothing routine are your best ticket. what ever you do turn off the tv. Good Luck !

Mumbly silently some verse from The Holy Book.

If you are looking for alternatives to prescription sleeping pill, then I can suggest a few. Melatonin is one. It comes in pill form and can be taken right before bed. It is a hormone manufactured from seratonin and secreted by the pineal gland in the brain. If you don't produce enough melatonin on your own you may need to supplement.
You can also look for herbal sleep aids such as Valerian, skullcap, hops, and passionflower. Keep the lights low or off just before going to sleep. This encourages melatonin production. you can sip Chamomile tea before bed to relax yourself as well. Remember to consult your physician before embarking on any new treatments. Happy sleeping!

If simple relaxation isn't working, consult your physician about your sleep problem. There are medications such as Ambien and Lunesta that can help aid your sleep.

If not, try a shot of whiskey and try to memorize Abe Lincoln's Gettysburg Address.

depends the cause,you ought to look for ,if the cause are problems:you need help like:conflict resolutions techniques,to read(specially the bible or self improvement books),to talk with somebody(with experience and prudent)about it and meditation or praying,now physicals:stretching,tai chi(wonderful),chi gong,pilates etc...alternatives:to drink milk,i am trying to help you but you ought to be more specific.

Try some background noise to keep your mind from concentrating.I leave a fan on.
Some other ideas are reading or watching something to get your mind off the day,or even to just bore you to sleep...warm milk...a hot shower.

I have the same problem some times and usually reading a book helps me, or a bubble bath or a hot shower, even stretching or meditation.

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