If your challenged by insomnia, whether occasional or chronic, know you're not alone. It's estimated now that 1 out of 4 people have insomnia in one form or another. If you fit into the category of a poor sleeper, you know all too well the effects poor or minimal sleep can have on your well-being. It can very directly effect your moods, your ability to cope with stress, work or think efficiently and ultimately can take it's tole on your physical health.
Over the counter or prescription drugs have become popular for an obvious reason; they can be a quick fix. Unfortunately they can be expensive, have troublesome side effects and lead to physical dependency. Becoming educated on the natural solutions for insomnia relief therefore is wise and can prove to be very effective.
The first thing I would suggest you do is try the following tips for to relieve your insomnia. Then you may also want to try some of the many herbal remedies on the market, that can, in a natural and gentle way, ease you into a restful sleep. Remember, dealing with a health issue naturally may take some time compared to the "quick fix" of drugs, but your body in the long run will be happier for it!
1) Avoid caffeine and alcohol, especially later in the day. Alcohol may knock you out, but it can also cause a big spike in blood sugar levels and wake you up in the middle of the night - and keep you up. If you use either of the above, maybe this would be a good time to quit them, or at least slow down. Your body will thank you.
2) Don't watch TV or work on the computer for a few hours before bed. Spend the last few hours before bed doing something relaxing, like reading a novel or listening to some soothing music.
3) Try to keep a regular bedtime schedule and try to get up at the same time in the morning. Sleeping in or sleeping longer than you need to on the weekends can through off you internal clock, making it more difficult to fall asleep the following night.
4) Make your sleeping environment as dark as possible. Along with step 3, this will help re-establish your bodies natural rhythm so you can better produce melatonin, the bodies chemical for sleep. If necessary a "sleep mask" can help. You can usually find these at you local drugstore.
5) If your easily disturbed, try wearing soft earplugs at night.
6) Try to be finished with your last big meal no less than 3 hours before bedtime.Having to digest a meal can easily disturb your sleep. One exception to this would be a light snack before bed. For example, a piece of toast or a cup of warm milk. Some people find a light snack will prevent a blood sugar drop, that could otherwise awaken them at night.
7) Get plenty of regular exercise in the morning or daytime. Exercise is stimulating initially, so try to avoid it in the evenings before sleep.
8) Depression, worry or stress can have a direct effect on you sleep. Take care of yourself, find a friend or therapist to talk to. Make a practice of being grateful for all the gifts in your life, big and small. Soon you'll be amazed at how much better you feel and sleep at night!
9) Find ways to unwind accumulated tension in your body. Take time out, especially in the evening for a deep relaxation practice, or a relaxing yoga routine.
10) Learn a meditation practice to relax, quiet and uplift your mind. This can do wonders, especially if done before sleep.
11) When your having a hard time sleeping, or awaken in the night, try to avoid fighting it. Struggling with it or worrying about it can just make things worse. Instead, try reading until you feel sleepy. Listening to a relaxing audio of music or a guided meditation can also help you drift off to sleep.
12) If all of the above fail to bring improvement, check with you health practitioner for any underlining health issues. Also check any prescriptions you may be on that may have insomnia as a side effect.
Give these new changes time to start working. Be patient with yourself. Your body is an amazing and intelligent gift. Listen to what it needs and trust, with time, it will re-balance itself naturally.
Lita Stone became popular on YouTube for her relaxing voice on her Massage Training Videos. Since then she has been selling her relaxing guided meditations and sleep audios at her website http://www.SleepAudios.com. A natural, uplifting and highly effective solution for insomnia, stress or anxiety.
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