Last Updated on Monday, 19 October 2009 11:15

Insomnia Self Help

The following are simple tips that can help you get a better nights sleep

• Establish a regular schedule for going to bed and getting up in the morning; do not deviate from this schedule on weekends or vacations.

• Do not use the bed for reading, watching television, or working. If you cannot fall asleep within half an hour, move out of bed and read until sleepy.

• Avoid daytime naps.

• Avoid alcohol, caffeine or heavy meals 4-6 hours prior to bedtime.

• Fluids should be restricted just before bedtime so that sleep is not disturbed by the urge to urinate.

• Try a light snack just before going to bed.

• A glass of warm milk and foods rich in the amino acid tryptophan, such as bananas, may help you to sleep better.

• Exercise regularly, but not before bedtime.

• A warm bath may help promote sleep.

• Make sure you have a comfortable bed, mattress, and pillows.

• Keep the bedroom relatively cool and well ventilated.

• Block out all distracting noise, including television.

• Do not carry your worries to bed.

• Relaxation techniques such as meditation and yoga may help relieve anxiety and reduce muscle tension.

Sleep disturbances can be effectively managed if they are recognized. Sleep disorders, like chronic insomnia, can also be effectively cured with the right treatment.