About 100 million or more Americans from all age groups, at one time or occasionally, fail to acquire a sound sleep at night.
Insomnia is not defined by the quantity of hours an individual gets to sleep or the length of time it takes to fall right asleep, because persons normally vary in sleeping needs, patterns, and satisfaction.
But insomnia is the complaint perception of poor-quality or inadequate sleep due to trouble falling asleep, waking up very early the next day, frequently waking up at night and having trouble returning back to sleep, or disturbing kind of sleep.
Insomnia is not an illness or disease but a disorder, commonly called insomnia sleeping disorder.
Treatment for secondary and primary insomnia can include behavioral cognitive therapy, exercise, dietary changes, exercise, meditation, chromatherapy, relaxation, “bright light therapy”, acupuncture, dietary supplements as well as a selection of herbal preparations.
Here are ways to help you get better sleep and treat your insomnia:
1. Set a bedtime schedule for you. Set a certain schedule for bedtime as well as for waking up the next morning.
Experts do agree that almost all individuals need seven to eight hours of sleep; however, this differs from every person. Be aware of sleeping needs whether or not you can comfortably manage on six, eight, or nine hours sleep.
2. Use your bedroom for sleeping only.
3. Lessen your intake of stimulant, especially a few hours before bed including coffee, alcohol, tea, and cigarettes.
4. Organize and set up a relaxing bedroom, conducive for sleep. Bring in scented candles like lavender and jasmine scents to calm your senses. Make sure you turn off the lights and set your bedroom temperature in a cool, comfortable level preferably 65 to 70 degrees.
5. Take a warm, relaxing bath before you go to bed; your body then will respond by cooling itself down, which occurs naturally right before you go to sleep.
6. Avoid accomplishing anything that will stimulate your mind or body an hour before bedtime. Never perform your workout exercises or decorate your spare bedroom at night.
Likewise, try not to watch television before bed. If this cannot be done, or when you have a T.V. set in your room, either place it in another location or watch only relaxing programs, not horror, thrillers, or rock concerts.
7. Stay away from snacking at night. However, if you enjoy eating before bedtime, then just eat a small meal and avoid foods high in protein foods as well as those containing plenty of sugar or fats. Instead, eat low-fat yogurt or a bowl of cereal.
8. Clear your mind out of concerns and worries. Before you sleep, list down everything that worries you. This is a very simple yet effective act because committing your worries unto paper will free your mind so that you can sleep well.
9. In bed, get comfortable. Upon closing your eyes, practice a meditation or relaxation exercise.
10. Take encouraging steps to stimulate relaxation. Relax yourself before going to bed, such as reading a relaxing and inspiring book that makes you feel good. When possible, open up your bedroom windows to allow cool air to come in and allow yourself to meditate.
The method to treating insomnia effectively does not actually have to rely on sleeping pills but to simple changes in your lifestyle.