How To Treat Insomnia: Verified Methods

Insomnia can affect many people, and it does not seam to have a rule about who gets affected. Even people that never experienced trouble sleeping can get insomnia, without apparent reason. That can mean inability to fall asleep, but also inability to sleep for the necessary amount of time.

This are some verified methods of improving the quality of your sleep. A sleep routine will do you good, so try to go to sleep and get up at the same hour, even when you are on holidays or during weekends.

Another good idea is to see your doctor and ask them about your general health condition. The reasons for insomnia can be identified this way.

Many times, insomnia is just a sign of another illness, or condition. Sometimes anxiety or depression have a role in this. Other diseases can contribute to lack of good sleep, but you must investigate to see which is the culprit.

Certain habits must be avoided for six hours before going to bed. Alcohol is not a good idea, because, even when consumed in little quantities, the sleep becomes disruptive. Caffeine is out of the question, no matter in which form is consumed, as coffee, tea, chocolate, or medicine. Nicotine must also be excluded, because this can also affect sleeping habits in a negative way. Also, beverages with ginseng, guarana, kola or ginger, must be avoided. Eating too much can contribute to insomnia, as well. A heavy meal will stimulate the body to digest and that will produce energy that will have to be consumed, preventing sleep to appear.

On the other hand, there are activities that can help you go to sleep. Exercising daily is one of them. Also, one hour in the sun each day will help you get enough to stimulate the body to enter a healthy sleep wake cycle.

Some natural sleep aids are available on the market. A mixture of ginger essential oil with a teaspoon of carrier oil rubber in the soles of the feet will induce good night sleep. Milk is a good drink to consume before going to bed, because it is rich in melatonin, a substance that induces sleep. You can also take melatonin tablets, or drink some valerian or chamomile tea before going to bed.

Meditation and relaxation help, as well. A cool and dark bedroom is also sleep inducing. A good method is to buy a white noise generator from the store, that will help the background sounds to be masked, so they do not disturb your sleep. Soft music played on your mp3 player will help, as well.