Insomnia cures include, treating any underlying conditions or health problems that are causing the insomnia.
If insomnia continues, your health care provider suggests the following insomnia cures such as sleep hygiene, behavioral therapy and herbal remedies etc.
Insomnia cures - Sleep hygiene includes:
Sleep hygiene type of insomnia cures include bedtime routine, avoiding stimulants, having balanced diet etc.,
Bedtime routine is insomnia cure techniques, which will help you lot to get rid of insomnia. Bedtime routine type of natural cure for insomnia include:
- It is essential that you establish a bedtime routine that works for you and stick with it. Your body and mind need to have consistency at this time so that you can learn to fall asleep naturally.
- Write down your plan of action, including bedtime and waking time. Keep a list of the herbs and vitamins that you have tried as well as what teas you prefer.
- Stick to your routine and after a week or two has passed and you are still experiencing difficulty sleeping make appropriate adjustments. The key here is to be consistent and determined.
- Your goal should be to establish a regular sleep schedule. Wake up each morning at the same time and try not to oversleep. Sleeping longer in the morning will only make you feel groggy and disoriented.
- It is tempting to sleep in on weekends, especially if one has had poor sleep during the week. This should be avoided with patients with insomnia in order to train the body to wake at a consistent time.
- Sleep experts believe that you should get an average of seven to eight hours of sleep each night. You can’t make up for sleep that you lose during the night by sleeping in later in the morning.
- Try to get ready for bed at the same time each night. Once you have established what hours work best for you then try to be consistent.
- People suffering from insomnia should avoid working in bed, such as balancing the checkbook, studying, making phone calls, and other distractions, like watching television or listening to the radio. All these activities can increase alertness and make it difficult to fall asleep. Also, these habits may lead a person to associate wakefulness with bedtime and may counteract the body’s preparation for sleep.
- Make an effort to try staying active when you are feeling tired during the day and eat a small piece of fruit to increase your energy level.
- Make sure that daytime naps are not part of your daily routine. If you allow yourself to sleep during the day, even if it just for a few minutes, you will confuse your body's ability to differentiate between day and night sleeping.
- Remember that natural remedies work differently for each individual. Think positive thoughts as you design a sleep routine that is right for you.
- Don’t become discouraged if you have to change and alter your nighttime routine after a couple of weeks.
- With perseverance and determination you will achieve natural sleep.
Along with external stimulants of insomnia cures there are several internal stimulants insomnia cures that you should try to avoid.
The following foods and beverages contain caffeine, sugars, and chemicals that may affect the way you relax, think, and feel.
This does not mean that you have to eliminate these substances from your diet entirely.
- Smoking can signal your body to wake during the night as your body's need for nicotine increases toward the morning hours. If at all possible try to reduce the amount you smoke before bed. Your goal is not only to fall asleep naturally, but also to remain asleep for the entire night.
- Chocolate contains both caffeine and enormous amounts of sugars. Your body reacts to sugar much as it does to caffeine. It stimulates your body and mind for a short period of time (chemical reaction needed here). Try to avoid chocolate in any form at least two to three hours before bed.
- Soda Drinks contain huge amounts of sugar and colas have the added impact of caffeine. The carbonation of pop drinks can cause, bloating and stomach gas, which can create discomfort. Try to eliminate soda beverages from your evening diet.
- Caffeine affects everyone differently but is generally considered a stimulant that increases your heart rate and wakens your mind and body. Try to have your last beverage that contains caffeine at least three to four hours before bed. Caffeine can be found in drinks other than coffee. This includes colas, non-herbal teas, and chocolate drinks.
- Alcoholic beverages should be avoided before bed. Alcohol may make you drowsy and cause you to fall asleep easily. However, you may find yourself waking during the night feeling dehydrated and have difficulty falling asleep again. Although an evening glass of wine may relax you, it is not something you want to become dependent upon as a sleep aid. This could lead to a reliance on alcohol to signal your body that it is time for sleep, thus leading to addiction.
The other insomnia cures - sleep hygiene therapies include:
- To create a comfortable and relaxed atmosphere i.e., room conditions should be maintained properly.
- To establish a comfortable bed and posture.
- To set proper colors (chromatherapy) in the bedroom.
- To reduce nighttime or evening stimulations.
- To eat a well balanced diet.