Treat Insomnia
Short-term insomnia may last one to four weeks, whereas long-term insomnia may be a chronic condition lasting for one month or longer. Follow these steps if you're having trouble falling asleep.
Instructions
1. Set a routine by going to bed at the same time each night and waking up the same time each morning, even on weekends. Allow yourself at least eight hours of sleep.
2. Avoid caffeine and alcohol at least six hours before bedtime. Alcohol may seem to work temporarily, but chronic use can cause many of the symptoms of insomnia.
3. Eat a balanced diet and avoid heavy meals right before bedtime.
4. Exercise for at least 30 minutes during the day, but avoid a strenuous workout any closer than four hours before bedtime.
5. Consult your physician. Insomnia is considered a symptom of some other conditions, so you must determine that condition to be able to fully treat insomnia.
6. Try foods or drinks that have a calming effect or promote sleep. Milk actually contains melatonin which the body produces to promote sleep. Herbal teas that contain chamomile or valerian root but have no caffeine are also good alternatives.
7. Listen to meditation tapes while in bed to relax and de-stress. Stress is a contributing factor particularly in short-term insomnia. White noise machines may also be used to hide or mask other disturbing noises.
8. Make your bedroom a sanctuary for sleep. Avoid living out of your bedroom where other activities can take place or children gather. Make the room as dark as possible, and keep the temperature a little cooler at bedtime.
9. Over the counter sleep aids are available, and your doctor may prescribe a prescription sleep aid for a short period of time.
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