Insomnia Treatment - Behavior Therapy

Insomnia Treatment - Behavioral therapy includes:

Behavior therapy type of insomnia treatment includes some regular exercise, breathing and relaxation techniques, meditation, etc.

Regular exercise:

1. The amount of physical activity that you expend during the day is a key ingredient to helping you sleep restfully at night. The more active your body is during the day the more likely you are able to relax fully at night and fall asleep easily.
2. With regular exercise your sleep quality is improved and the transition between the cycles and phases of sleep becomes smoother and more regular. Keeping up your physical activity during the day may also be help you deal with the stress and worry in your life.
3. Our bodies require a certain amount of physical activity in order to function in a healthy manner. It is important to note that you should not be exercising three to four hours before bed.
4. Try to increase your physical daily activity during the day. The goal here is to give your body enough stimulation during the day so that you are not restless at night.
5. The ideal time for you to exercise is in the late afternoon or early evening. You want to expend your physical energy long before it is time for your body to rest and ready itself for sleep.
6. Attempt to exercise at least three to four times a week for a continuous period of 20 to 30 minutes. This can include something as simple as walking or something as strenuous as running.
7. The goal is to increase your heart rate and strengthen your lung capacity. Adding a regular exercise activity to your daily schedule will improve your overall health and benefit you emotionally. This is can help promote a natural remedy for your sleep insomnia.
8. Besides walking and running there are many physical activities that you can add to your life to increase your activity level. Aerobic exercises seem to work best to battle sleep insomnia.

Insomnia Treatments - Breathing and relaxation techniques:

There are many breathing and relaxation techniques that you can learn to use to promote relaxation and relieve stress. The deeper and slower that you breathe the more relaxed and sedated you will become.

Sleeping with the window open will help the air to circulate in your bedroom and fill your lungs with fresh air. Relaxation techniques will help your body to wind down and prepare for the sleep cycle.

Try this breathing technique when you first get into bed:

• Take a deep breath.
• Breathe in through your nose and visualize the air moving down to your stomach.
• As you breathe in again silently count to four.
• Purse your lips as you exhale slowly.
• This time count silently to eight.
• Repeat this process six to ten times.

The results of this breathing technique are immediate. You will feel your shoulders and arms relaxing. Your chest will feel less constricted and you will feel less stress and tension.

Practice this breathing technique on a daily basis so that it becomes a natural routine for you and helps to induce natural sleep.

The other Insomnia treatments - behavioral therapies include:

1. Meditation is a proven technique to encourage and promote relaxation.
2. To listen to sleep induced music and sounds.
3. To reduce stress and anxiety before going to sleep.
4. Taking a warm bath before going to sleep.

Herbal Insomnia treatments include:

1. Chamomile [Alternative Therapies for Insomnia]
2. Lavender
3. Valerian root
4. Passion flower
5. Hops
6. Lemon balm
7. California poppy