Once again you’re staring at the clock, rolling back and forth and sitting up wondering why you can’t get to sleep – again. Here is a top 15 list of the best insomnia fighting, sleep inducing, shut eye slamming and dreamland visiting tips to tackle your insomnia.
Curing your insomnia may require that you assemble a grab bag of things that work for you as there can be varied reasons why you can’t get to sleep and the same treatment that worked at one time may not work the next.
- Try to get 30 minutes of exercise every day (walking is great) but not too close to your bed time as it may stimulate your body and keep you awake.
- Keep to a regular schedule. Go to bed and get up at the same time all week.
- Avoid self medicating. Sleeping pills can leave you groggy the next day, alcohol and marijuana may get you to sleep but they disrupt your natural sleep cycle and REM sleep and over the counter sleep aids are, as my grand pappy used to say, as useful as tits on a bull.
- Cut back on caffeine. It may take several hours for the effects of caffeine to wear off so avoid coffee, colas, tea, tea and even some cough medications starting late in the afternoon.
- Get a comfortable mattress. They don’t last for ever so if yours is over 10 years old you should be looking to replace it.
- Keep your bedroom dark and quiet. Use ear plugs and eye shades in need be.
- Use an air purifier if you suffer from allergies.
- Spend 20-30 minutes winding down to prepare yourself for sleep. Try some light reading.
- A warm bath can help you relax after a stressful day.
- Get a clock with red instead of green lighted dial, or one that you can turn the brightness down. Turn you clock away because even a little light reaching your eyes can keep you awake.
- Late night snacks should be light. A small glass of milk and a few crackers, not a hoagie and a pound of fries. You can avoid indigestion and acid reflux.
- Stop taking naps. If you must, take one at the same time every day and for either 15-20 minutes or for 90 minutes.
- Prop your head up with a few pillows to lessen snoring.
- If you can’t sleep, get up and do something boring or relaxing. Play solitaire, read or watch TV and go back to bed only when you feel sleepy.
- Stop trying so hard. Kids and cats can fall asleep in minutes so stop worrying.
Try something for a few nights up to a few weeks to see if it works for you. If it doesn’t work, try something else. Since no two people are the same what may work for one person may not work for you. Don’t despair, with some trial and error you’ll find a few of your own insomnia treatments that will get to sleep and keep you there all night.
What do you do that works? What didn’t work. Leave a comment below.