Use 'white noise' devices to block out surrounding environmental noise.ĭon't obsess about not sleeping.

Breathing exercises, meditation and yoga are good examples. Learn and use a relaxation technique regularly. Reduce your intake of caffeine and alcohol, particularly in the evening. The more energy you expend during the day (preferable earlier in the day) the sleepier you will feel at bedtime. Studies have shown people who are physically active sleep better than those who are sedentary. Try to go to bed at the same time every night, and get up at the same time each morning. Take a warm bath, go for a relaxing stroll, or practice meditation/relaxation exercises as part of your regular nighttime routine. These are not guaranteed natural cures for insomnia, but each may provide relief:Įstablish a consistent bedtime routine. Lifestyle can also affect insomnia - studies have shown that alcohol and caffeine intake and smoking cigarettes before bedtime disrupts sleep, as can excessive napping in the afternoon or evening. Depression, chronic pain, a variety of health issues and sleep apnea can also contribute to insomnia. There are a variety of factors that can cause insomnia: stress (including anxiety about not being able to sleep), extreme temperature fluctuations, environmental noise or changes, medication side effects, hormones, or disruption to the regular sleep pattern. Insomnia is more common in women, but quality of sleep often decreases equally in both women and men as we age. Insomnia is a relatively common sleeping disorder, affecting about one-third of the adult population worldwide. Taking your mind off the problem can help to relax you and may help you to fall back asleep. If you experiment with all these possibilities and still wake in the early morning hours, try getting up and reading or doing some light stretching - anything other than watching the clock and worrying about the sleep you're losing.

A few stretches can help with sleep aid, too.Īre you frequently getting up to urinate and then not able to get back to sleep? Eliminate caffeine and alcohol, especially before bedtime - both can increase nighttime urination and increase sleep disturbances. Is your mind overactive? If you can't sleep because of thoughts whirling through your head, try the Relaxing Breath - it can help you put aside the thoughts that are keeping you awake. Is your bedroom noisy? Consider a 'white noise' generator, an inexpensive but effective device for making soothing sounds to mask jangling ones. A session or two of this safe and effective sleep aid treatment can be life-changing. You may also want to see an osteopathic physician who specializes in osteopathic manipulative therapy (OMT). Check your mattress for signs of wear at least twice a year, and consider new pillows. Ask yourself these questions (and try the simple sleep aid recommendations) if you find yourself waking frequently in the night:Īre you physically uncomfortable? A too soft or too firm mattress, an uncomfortable pillow, or an older, worn-out bed can all impede a good night's sleep. The good news is that common problems with sleep are often easily addressed without the use of medication - there are no guaranteed natural cures for insomnia, but there are effective steps you can take. There are many reasons why people have a difficult time staying asleep.

Remedies for severe insomnia