Curing Your Insomnia Without Medication

Many people struggle with insomnia every day. Even after ruling out many possible causes of insomnia, lots of people will still have a difficult time getting to sleep and staying asleep. Since the introduction of popular sleep aides, more and more people are paying money just to get a good night's rest. But sometimes the best thing for your sleep isn't a new medication. Many of us suffer from insomnia due to poor sleep hygiene. Improving sleep hygiene often leads to more hours at night spent in peaceful rest. Here's how you can improve yours.

Prepare yourself during the day
For many of us its what we do in the hours before bed and not at night that keeps us awake. So how do you get yourself ready for a good night's rest? Think of it like preparing for anything, you have to start getting ready for it at least a few hours before. Some of the things to cut out a few hours before bed include caffeine (sodas, tea, coffee), spicy or sugary foods, alcohol, exercise and sleep. So that afternoon nap may be keeping you from getting sleep when you should have it. For those of us who think a glass of wine is the only thing that can get us to bed, think again. It may help you get to sleep initially but it also leads to a rebound effect when it wears off, often waking you up and making it difficult to get back to sleep.

Set the mood
The bedroom is a pivotal factor in the type of sleep you get. And this is about more than just the perfect mattress. The bedroom should be used for two things, and two things only: sleep and sex. Nothing else, period. Lots of us like to read in our beds, watch TV, and even work. But doing all of these activities in bed encourages our minds to wander when we finally want to get some sleep. And make sure you don't have distracting items in your room as well. This means radios, TVs, and any lights. That's right, the TV has to go.
You should make sure your mattress and the temperature of the room are comfortable. Certainly sleeping on a lumpy mattress can be difficult. You should also make sure you can get into a position that you consider comfortable.

Set your ritual
A bedtime ritual can prime your body to know its time for bed. You should be going to bed and waking up at the same time every day. Our bodies like to work on set rhythms and schedules. Make it easier for your body. Doing the same thing before bed every night can help you get to sleep a little faster. A favorite ritual for some patients includes writing down anything they are worried about that day. Not only is this a part of a ritual, but it also helps you identify things that are bothering you and lets you address them before you try to get to sleep. Setting your ritual gets your mind ready for sleep.

Good sleep hygiene is something that we all tend to overlook as a cure for insomnia. But all of these techniques should be tried before medication is started. Its always better if we can fix problems without taking a drug. But if you have tried everything and are still having significant problems, you may need medication. Your doctor may wish to rule out other causes of your insomnia such as depression or anxiety.