Good evening!  Thank you for continuing to read the Self Help Tips Blog.  Tonight I will share several tips that you can use in your fight against insomnia.

Are you unsatisfied with your quality of sleep? Do you feel tired and un-refreshed when you wake up in the morning? Do you stay that way throughout the day, lack energy and have difficulty concentrating?

The World Health Organization says that one-third of the world’s population experiences at least some level of insomnia, with approximately five per cent needing medical attention.

To avoid medical intervention, try these natural techniques and remedies that will help put your insomnia to rest:

Relaxation

Relax before going to bed. Practice deep breathing techniques and listen to soft music. According to Dr. Timothy Sharp from Sydney University, avoiding caffeine, alcohol and nicotine will also help.

Bedtime routine

Develop a bedtime routine so that your body knows when it’s time to go to sleep. By winding down your physical activities and following a set routine prior to bed, your body will start to associate some of these actions with going to sleep. Start with a cup of hot milk. Milk contains a protein called tryptophan that helps to promote sleep. This can be substituted with chamomile tea, which is known to calm your nerves. Follow the drink with a hot bath or shower. The heat will help to lower your internal body temperature, which will also tell your body to go to sleep.

For sleeping only

Make your bedroom your sleep-room. Turn the lights off as soon as you get into bed. Don’t read, eat or watch television or do any activity that is not sleep related while in your bedroom. Make sure the room is dark and cozy; include extra pillows on the bed and even some teddy bears. Make your bedroom into a sleep sanctuary, a room that you will instantly feel secure and comfortable in, and best of all, a room that you will long to sleep in.

Clear your mind

Clear your mind of the day’s activities or things that need to be done tomorrow. Write a ‘to do’ list for the following day. Organize uniforms, lunches, etc. the night before. Make arrangements earlier than usual so you don’t worry.

Rid yourself of inner demons
Kill all of the demons in your mind from yesteryear. Many of us have issues or events from the past that may still affect our daily lives. These issues can also mess up our sleeping patterns. Whatever these issues may be, now is the time to finally set things straight. Forgive that person, give back that item, start talking to that family member again (or even make that appointment to see a psychologist if necessary).

Give time back to yourself

Allow time to sleep. Instead of trying to cram as much as you can into the day and then realizing that you haven’t allowed for much time to sleep, try to find shortcuts or solutions that will give you more time to relax. Make a double casserole and freeze half for another night. Spot clean the house as you go. Have more barbecues and use paper plates (less dishes to wash). Offer to pay the kids, or the neighbor’s kids, to do some extra chores.

Check your diet

A balanced diet helps to make a balanced mind. If you’re lacking essential vitamins and minerals, your body cannot operate at its best. Throw out the junk food and fizzy drinks, and make a new start towards good physical and mental health. Add in some regular exercise and watch your body respond with some improved sleep.

Get up

Don’t lie in bed if you can’t sleep. If you don’t feel sleepy enough to drift off, your mind will probably anguish over the fact that you can’t get to sleep. This will only make it harder to get to sleep each time that you experience this. Get out of bed and go into a different room. Do something to distract yourself until you do start to feel sleepy, and then try to sleep again later.

Medications to watch

Medications may interfere with your sleep. Check with your doctor if you are experiencing insomnia and are also taking any of these medications: amphetamines (diet pills), antidepressants, beta blockers (heart and blood pressure), cimetidine (ulcers), clonidine (blood pressure), cortisone, diuretics (fluid), levodopa (parkinsons), methyldopa (blood pressure) and ventolin (asthma).

Above all, de-stress. Dr. Sharp says that stress is the worst cause of insomnia. By using some of the techniques above, you can try to remove as much stress out of your life as possible and finally put your insomnia to rest.