We have all had problems with insomnia at least once in our life. The problem can be caused by various factors and its impact on daily life depends on the frequency and severity. There are many over-the-counter medicines available to treat insomnia, but they are often expensive and ineffective. It is advisable to try to find the root of the problem and re-establish a proper sleep routine with natural and inexpensive methods, such as relaxation techniques.
Steps
Step 1. Pain - Pain can keep you awake at night
In case of need, take a pain reliever an hour or two before going to bed. Make sure the drug does not contain caffeine as some migraine pain relievers are rich in it.
Step 2. Take a warm bath before bed
Step 3. Stretching or yoga
These two types of exercise help relax the body. Ask your doctor if they are suitable for your problem.
Step 4. If you suffer from sleep apnea try to lose a few pounds, especially around the neck
Step 5. Depression and stress medications, such as Prozac, can have insomnia as a side effect
If you cannot sleep, ask your doctor to prescribe alternative medicines that do not affect the quality of your rest. Alternatively, you could try listening to relaxing music or meditating before bed.
Step 6. Jet Lag - To sleep longer simply stay in bed, even if you find it difficult to sleep
As the days go by, your body will be able to regulate the biological clock and you will sleep longer.
Step 7. Eating - Eating late at night can cause insomnia
Make sure you allow a couple of hours between your last meal and bedtime. Not only will you sleep better, but you'll save money on nighttime snacks.
Step 8. Caffeine and Alcohol - These substances change the regularity of sleep and will cause you to wake up several times during the night to go to the bathroom or simply because of their stimulating effect
Consume caffeine-free drinks and drink less in the evening to reduce the problem.
Step 9. Music - Listen to relaxing music in the evening or in the bedroom to help you fall asleep
Step 10. Don't smoke - Cigarettes contain nicotine, a nervous system stimulant that causes insomnia
Avoid smoking too late in the evening.
Step 11. Restless Legs Syndrome - This syndrome is often caused by low levels of iron in the blood so make sure you are getting enough by adding spinach, red meat or cabbage to your diet
Another cause is vitamin E deficiency which is found in large quantities in whole-grain foods.
Step 12. Reserve the bedroom for sleep - The bedroom should only be used for sleep, intimacy, and sex
Avoid discussing family or work issues in this environment.
