Best Remedies For Insomia

If you struggle for hours on end to get to sleep you will already know that a lack of quality sleep can seriously impact on your life.

Insomnia can make the sufferers moody and irritable and generally lacking in energy for the days tasks, indeed chronic insomnia can lead to serious health problems. Everybody needs a different amount of sleep before they wake up feeling fully rested and if this is not the case then you may be suffering from insomnia.

Many cases of insomnia can be cured with simple changes to your routine.

The first thing to do is to try to work out the root cause of your insomnia, the causes can be broken down into two main categories, physical and emotional. Stress, anxiety and depression are certainly some of the major emotional problems associated with insomnia.

But your daily routine and physical condition can certainly have an effect on your sleeping pattern, so a good place to start with remedying your insomnia is with the physical remedies.

Set a regular schedule:
 

Try to set a regular time of going to bed and also getting up in the morning, even at the weekends so that your body gets used to a regular sleep cycle.

Relax before bed:
 

Try to relax before bed by having a warm bath or reading, avoid all vigorous exercising and stressful activities such as gaming. Reading or listening to calm music can be used before bed as a way of training your body to get ready for sleep.

Regulate your bedroom:
 

Make sure your bedroom is a comfortable regular temperature and is not too light, blackout blinds can be useful for this. Try to make sure your bedroom is not to noisy, you could try earplugs.

Avoid stimulating substances:
 

Caffeine, alcohol, and nicotine are all stimulants that can effect your ability to sleep.

Don’t lie in bed awake:
 

Don’t try to force yourself to get to sleep, get up and do something restful like reading or listening to music until you feel tired. Being anxious about not being able to sleep will only make the insomnia worse.

If you are feeling anxious or stressed you can certainly find it difficult to sleep.There are simple relaxation techniques which can help you release the tension of the day and hopefully fall asleep much quicker, and best of all there are no medical effects.

A variety of relaxation techniques help you achieve the relaxation response, including

* deep breathing
* progressive muscle relaxation
* meditation

* visualization

 * tai chi
 

It is beyond the scope of this site to go into great detail about these techniques and some take a lot of time and effort before the benefits become evident, but the benefits can be huge. A brief guide to two of the simpler techniques follows.If you decide to investigate the activities further you can make them part of your bedtime routine.

Deep breathing Techniques:
 

Deep breathing is a simple relaxation technique which is easy to learn and can help to relieve tension and anxiety.

If we are feeling anxious or tense we tend to take short shallow breaths which limits the intake of oxygen 

causing further stress on the body.
 

Deep breathing exercises can help to stop this vicious circle.

1. Lie on your back.
2. Slowly relax your body. You can use the progressive relaxation technique we described above.
3. Begin to inhale slowly through your nose if possible. Fill the lower part of your chest first, then the middle and top part of your chest and lungs. Be sure to do this slowly, over 8 to 10 seconds.
4. Hold your breath for a second or two.
5. Then quietly and easily relax and let the air out.
6. Wait a few seconds and repeat this cycle.
7. If you find yourself getting dizzy, then you are overdoing it. Slow down.
8. You can also imagine yourself in a peaceful situation such as on a warm, gentle ocean. Imagine that you rise on the gentle swells of the water as you inhale and sink down into the waves as you exhale.
9. You can continue this breathing technique for as long as you like until you fall asleep.