Who among us has not been there? Tossing and turning well into the night, afraid to look at the clock and see how much sleep we have missed already, knowing how bad we are going to feel the next day. We shut our eyes tightly trying to will ourselves to sleep only to check the clock again to find that too few minutes have passed. These are classic insomnia symptoms.
You don’t have to have chronic insomnia to know how disruptive it can be. And, while there are many insomnia treatment plans and programs around, there are many very simple steps you can take that don’t cost anything and can help cure insomnia.
Here are 10 simple insomnia treatments that can very well cure insomnia:
- Hide the Clock Every glance at the clock only reinforces how much sleep we are losing and heightens the worry. Put your clock where you can’t see it. If that’s not feasible, like with a DVD player, then cover the time display with black tape.
- Do Away with all Blue Lights in the Bedroom It turns out that the specific wavelength of blue light interferes with sleep. So turn off, hide, or cover up all sources of blue light before turning out the lights for the night.
- Use the bed for Sex and Sleep, not an office The bedroom environment should be about relaxation and rest only. Keep the other activities in other parts of the house.
- Exercise Regularly Many different studies have indicated that following a regular exercise routine will improve sleep. The trick is not to get your exercise too closely to your bedtime. Complete your exercise routine at least 3 to 4 hours prior to going to bed.
- Alcohol wont make you sleep better While it is true that having a drink or two before bed may make you sleepy initially, once the initial effects have worn off alcohol will actually cause less restful sleep.
- Dim the lights Lower the level of lights around the house beginning three hours or so before bedtime. As we all know, it takes time to turn off the mind after a busy day and dimming the lights tells your brain that it’s now time to start producing melatonin. That is a hormone that helps us sleep.
- Keep Fido on the Floor Pets on the bed bring snoring, movement, fur, pollen, and maybe even fleas with them. All of these can easily keep you from getting to sleep and staying that way.
- Stop Smoking Not only does it wreck your health but nicotine is a stimulant much like the caffeine in coffee and other drinks. The best thing to do is stop completely, but if you aren’t there yet, try not smoking for three to four hours before bedtime.
- Watch what you’re eating This is good advice in any case but when discussing insomnia treatment, it is particularly so. Skip large meals and heavy food after about mid afternoon so your body has a chance to digest before bedtime. It is a good idea to not eat at all for at least an hour before going to sleep.
- Establish a Sleep Routine Plan your schedule so you lie down to sleep and get up about the same time each day. Establishing a routine can get both your mind and body on a repetitive waking-sleeping cycle that will help you fall asleep much more rapidly and stay asleep throughout the night.
If you aren’t fighting chronic insomnia, these suggestions will work to help you sleep. However, if after trying these tips if you still are having trouble sleeping it is time to see your doctor or health provider. There are other causes of insomnia, such as depression or asthma that should be evaluated by a professional.
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