How to Defeat Insomnia Without Sleeping Pills

Insomnia affects around 20% of all Americans, and that's just the people who are just not sleeping more than six hours a night. Some of us, such as myself, have been known to go two and three days at a time, only to catch three or four hours of sleep. Beating insomnia is a worthwhile goal, but for many of us, sleeping pills are not an option. Too many scary stories, and empirically verified evidence indicate, the risks of using sleeping pills might not be all that great of an option. Personally, I just hate the "knocked out" effect of sleeping pills. What else can a body do? These methods might not be as sexy as those folks in commercials wearing pajamas, but they've sure helped me.

By the way: I'm no doctor. This is not intended as medical advice. If you feel you need the advice of a licensed physician, by all means, see one. Don't just take my word for it, if you have doubts. Question everything.

How to defeat insomnia without sleeping pills: Step one Establish a routine.
Those of us who are parents already know this drill. The rest of you: Pay attention! Going to bed at the same time and getting up at the same time each day is a vital part of the normal sleep pattern. Not only is it advisable to establish this routine, but it's also important to limit naps during the day, to no more than twenty minutes, if at all. The first few nights, getting to sleep might still be a struggle. Counting to ten slowly and repeatedly can help still your mind somewhat, but the most helpful part I found was getting up at the same time each day, no matter when the sandman finally made it to my address.

How to defeat insomnia without sleeping pills: Mind what you drink.
Caffeinated drinks like tea, coffee, many carbonated sodas, and energy drinks should be avoided in the afternoon. Sugary drinks can keep you up too. In addition to the sleeplessness, many of these drinks tend to also contribute to dehydration. This can leave you with a sleepless sort of fatigue which is debilitating to productivity and bad for your health, overall. Discipline is key to controlling those cravings. Watch the alcohol, too.

How to defeat insomnia without sleeping pills: Mind what you eat, and when.
Avoid heavy meals within three hours before bedtime. Many people mistake thirst for hunger, so if you think you're hungry, try a glass of water first. If you're still hungry, try fresh fruit. If you've no fruit, or can't eat fruit, try vegetables only. If there is neither in the kitchen, and you're truly hungry, only eat a very small portion of whatever you have. Food is fuel. Fuel provides energy. At bedtime, the goal is to gear down. Really, let me stress trying water only again. Maybe add some lemon juice, if you've no problem with citrus.

How to defeat insomnia without sleeping pills: Exercise regularly.
Regular physical activity of any sort, including yoga, is not only good for you, it will burn energy, thereby bringing you to where you're tired, naturally. If there are physical limitations or conditions wherein physical activity might be harmful, please consult a doctor before beginning any exercise regimen.

How to defeat insomnia without sleeping pills: Limit your bedroom for sleep and/or sex only.
It's just too easy to confuse the relationship you have with your bedroom if it's used for work, watching television, or other daily activities. Besides sleep, the only other regular activity that is recommendable is sex. Sex works in every room of the house, though. Just let the bedroom remain a place of recluse and relaxing comfort. A good night's sleep is too important to risk by denying yourself your personal sanctum sanctorum. Let it remain the place you find relaxing.

Sources:

Personal experience, and guidance from
WebMD
Arizona.edu