How to Cure Insomnia - Treatments

Insomnia can take over your life. You spend hours at night trying desperately to fall asleep. If you do manage to finally fall asleep, you wake up exhausted and spend your day in a caffeine-infused, sleep-deprived haze. It seems the more you try to battle your insomnia, the more of a grip it has. All you want is a good night's sleep and to wake up in the morning feeling at least somewhat normal. Here are some tips to help you overcome your insomnia and finally get the sleep you need.

Soak in the tub.
Take a warm bath at least an hour before you plan on going to bed. Your body temperature normally drops just before you go to sleep, so by taking a warm bath and then getting out of the warm water, you have caused your body temperature to rise and then drop. Research shows that this dip in temperature tells your body it must be time to sleep. Add to the effect by creating a relaxing, rest-conducive atmosphere: turn down the lights; place candles around the bathtub; infuse your bathwater with calming herbs or essential oils; and listen to soft music.

Eliminate any stimulants.
The caffeine you're chugging to get through the day may also be the culprit that's keeping you up at night. Try to wean yourself to a minimal daily allowance of caffeine - and be aware of all your caffeine and stimulant sources. Your morning coffee, afternoon colas, and the chocolate bar in the evening could amount to a large dose of caffeine and sugar. Other stimulants include nicotine and certain medications. And watch the alcohol consumption, too. Although it might make you feel drowsy, studies show that drinking alcohol often causes restless, light sleep.

Choose the right bedtime snack.
Avoid foods that are high in protein, fats, and sugars, which can over stimulate your system and bring on sleep-impeding heartburn. Munching or sipping on something with lots of tryptophan (think turkey, cashews, cottage cheese, or warm milk) can help fight insomnia. Your body converts tryptophan into serotonin, which is a natural hormone in the body that makes you sleepy. Or enjoy some aromatic herb tea.

Create a sleep-encouraging environment.
Keep your bedroom free of clutter. Cover your bed in soft, luxurious bedding and comfortable pillows (experts recommend you replace pillows every six to twelve months; if you fold your pillow in half and it stays folded, swap it immediately!). Hang window treatments that block out any light. If your room is slightly warm, try opening a window slightly or turning on a fan; the fan will also provide white noise that can block out distracting sounds such as traffic or noisy neighbors. And don't watch television in your bedroom. It can "trick" your mind into believing the room is meant for being awake and alert.

Take steps against stress.
Do you find yourself lying in bed worrying about a multitude of problems, big and small? If those worries and stressors are things you can tackle, face them and be done. If they lean more towards "what ifs" and problems that are out of your control, keep a worry journal near your bed. Every night allow yourself a period of time to write down all your worries. Set a timer. Then, for the entire fifteen minutes or half hour, write down anything and everything that comes to mind. When the time is up, you are done. No more worrying allowed until tomorrow. If your mind knows it will be given the chance to consider these worries, it will stop plaguing you when you're trying to sleep. Once you are done worrying, try some deep breathing techniques. Or take those worries and lift them up in prayer. Imagine a big "In" basket on a heavenly desk. One by one, place your worries in the basket, and then rest assured that God has them all under control.

Finally, if you have tried seemingly everything, visit your doctor. Rule out any medical conditions. Health problems such as asthma, arthritis, high blood pressure, depression or kidney problems can all bring on secondary insomnia. Take care, for yourself and your loved ones.