How to Say Goodnight To Insomnia

 According to the World Health Organization, one third of the world’s population experience insomnia at some point in their life. 

 Below are natural techniques and remedies that can help you sleep without the aid of medical intervention.

 Before going to bed, take the time to just sit and relax. Do some deep breathing exercises. Best to avoid caffeine, alcohol, and nicotine.

 Developing a bedtime routine every evening will eventually associate the routine with sleep. You could start with a cup of hot milk every evening and a warm bath. Milk contains a protein called tryptophan, which helps to promote sleep. A  shower will lower your internal body temperature, again telling your body that it is time for sleep. Try chamomile tea, which is known to calm the nerves.

 Watching TV, reading and eating in your bedroom does not promote sleep, thus your body will not associate your bedroom with sleep. You should be in good sleep with dark and cozy room that makes you feel secure and comfortable. 

 It is difficult to sleep when your mind is full of things that you have to do tomorrow. Write a to-do list for the next day.   Appointments a little later in the day if you have a tendency to worry about getting up in the morning.

 Many of us have anxieties and regrets or events from the past that may still haunt us. Today might be a good time to finally set things straight; forgive that person, forgive yourself, give back that item, start talking to that family member again (or even make that appointment to see a psychologist if necessary).

 In addition, you can organize your life and chores, thus making the time for a good night's sleep.  Make one large supper and freeze half for another day, spot clean the house and pick up daily before it becomes a large task, plan a menu for the week, thus alleviating the frustration of what to cook for supper every night. Those around you to get a good night sleep. Planning and routine, you will get to bed earlier and get the sleep you need.

  As always, a balanced diet makes a balanced mind. Planning your menus for the week take into account that the meals you are preparing have the essential vitamins and minerals. Throw away all the junk food, pop and other foods that are loaded with calories but offer no nutritional value. A little exercise and your insomnia will gradually fade away with an improved mind and body.

 If you cannot sleep, then get up. Worrying that you cannot fall asleep will only make it worse. Into a different room, and do something to distract yourself until you feel sleepy.

 Many medications will interfere with your sleep. Check with your doctor if you are experiencing insomnia and are also taking any of these medications – amphetamines (diet pills), antidepressants, beta blockers (heart and blood pressure), cimetidine (ulcers), clonidine (blood pressure), cortisone, diuretics (fluid), levodopa (Parkinson), methyl dopa (blood pressure) and Ventolin (asthma).

 Stress is, above all, the worst case of insomnia. By using the techniques above, you can reduce stress and say goodbye to insomnia.