Winning the Fight Against Insomnia

For millions of people worldwide, going to bed does not mean going to sleep. Once the covers are pulled up and the light is turned off, the tossing and turning begins. No matter what position they try, they can't seem to shut their brains off and drift into unconsciousness. They suffer from insomnia, and the lack of rest can affect all aspects of their lives.

Some people turn to sleeping pills to solve insomnia, but that should be a last resort. Pills can be highly addictive, expensive and have side effects. Instead, there are a number of ways for insomniacs to fight for their sleep without using medication. Most of them involve making lifestyle changes.

There are many possible causes of insomnia. A common one is an irregular sleep schedule. Our bodies have an internal sleep clock that is set by the times we go to bed and wake up. If we are always switching the times around, the sleep clock can't always adjust and our bodies get confused. As a result, we get drowsy when we should be wide-awake and fully alert when we should be sleepy. Establishing a regular sleep schedule can go a long way towards a good night's sleep.

Preparation for sleep is also important. Many people make the mistake of staying busy right up until the moment they head to bed, and then wonder why their brains won't shut down. It helps to create relaxing habits before you hit the hay. Taking a bath, listening to soft music, or reading are possible ways to settle down into relaxation mode. It also helps to avoid bright lights and loud noises right before bedtime.

What we eat and drink prior to sleep can also have major consequences. Experts recommend avoiding caffeine in the evening, especially within four hours of bedtime. Alcohol, though it makes many people drowsy, can disrupt sleep if it is drunk in excess. Eating too much food too soon before sleep can also cause insomnia. Dinner should be eaten at least three hours before bedtime. The problem is that the digestive system will still be working hard when you go to bed, which makes it difficult for the rest of your body to close up shop. Drinking a warm glass of milk can actually help, as it contains the substance tryptophan, which causes drowsiness.

Regular exercise can also help improve sleep. However, it should not be done less than four hours before bedtime. Even if the body is worn out from all that exercise and ready for sleep, a poor mattress can cause restless nights. If yours is uncomfortable, look into spending the money on a quality one - it's well worth the cost. If you are taking any medications, check the label and see if they may be affecting your sleep. Some are stimulants and should only be taken in the morning,

Not all cases of insomnia are easy to solve. If none of the above suggestions help in the fight against insomnia, talk to your doctor or pharmacist.