Insomnia – Some Natural Approaches to Help

Greetings all!

Almost all people with long term insomnia need behavioural treatments, says Dr Sonia Ancoli-Israel, director of the sleep disorders clinic at the Veteran’s Administration Medical centre is San Diego and author of “All I want is  good night’s sleep”. Both herbs and drugs are temporary measures. If you frequently have insomnia, you may need to revamp your night-time routine. A report in the American Medical Association Journal found that adopting good sleep habits works better than sleeping pills in the long run!

Here are some great ways to practice good sleep habits:

Eliminate Stimulants From The Diet

Cut out coffee, tea, caffeinated soft drinks, chocolate and sugary desserts or don’t consume them within six hours of bedtime. Two stimulant herbs to watch out for are Guarana and Ephedra…give them a big miss..not good for you!

Avoid Alcohol & Tobacco

Enough said!

Check Your Medications

Many drugs can interfere with sleep. Ask your prescribing doctor whether something you are taking may be causing insomnia.

Wind Down With Pleasant Rituals

Try yoga, hot bath, sex, light reading, massage or meditation. these all help induce sleep!

Get Regular Exercise

People who are sedentary often have trouble sleeping because their bodies simply aren’t tired. Be aware, on the other hand, that strenuous workouts right before bedtime can disrupt sleep.

Nap With Caution

Naps not only make you feel groggy afterwards but also can interfere with night time sleep. Try exercising instead. If you choose to snooze, do so before 3pm and for only around 30mins.

Wait Until You’re Truly Sleepy

Light sleepers who stay in the sack long hours are sometimes cured by spending less time in bed, which results in deeper more efficient sleep.

Establish Regular Bedtimes

Do so even if it reminds you of a parental voice saying ‘no more television’. Avoid sleeping late on weekends, which can lead to Sunday night insomnia.

Set Aside Worry Time

Rather than fretting in bed, designate a time earlier in the day to worry, plan, and make to do lists – and do these in a room other than the bedroom.

If You Can’t Sleep, Get Up!

Go do something soothing. Reading may help, but it’s best to do it in another room.

These simple measures have helped many folks oput with their inablility to sleep. I hope they can help you too.. Don’t forget to leave your comments!

Have a great day!

Craig Hitchens. B.HSc.