what's the best non-medical cure for chronic insomnia?

Question

I can't get to sleep. Well, more than that, I find waiting for sleep a total nightmare. I don't want to take pills, and I've tried all the usual stuff. Any ideas?

Wow, brilliant answers. Paul's is the most practical for me cos I don't have time to do much of the stuff in the Best Answer, which goes to funky_shambles for having the dictionary definition of how to get to sleep!!! :) Thanks to everyone, some great suggestions. PS Paradox, you aren't wrong...

ok, stupid me for not reading the rules...it goes to funky in 4 hrs, provided someone doesn't turn up with a thesis on sleep management in the meantime :) sorry...

Answer 1

I use to suffer from the same problem and tried every over the counter product that exists. They worked temporarily but I kept waking at 2am. Therefore, I now do several things to help me to sleep and to stay asleep:

1) Cut out caffine after 4 in the afternoon. Instead drink water or chamomile tea.
2) Try and have your evening meal at 6pm and then don't eat again until the next morning. If you are really hungry have a small bowl of cereal, but don't overload your stomach.
3) Join a yoga class twice a week, as it works on the mind and the body. This will help you to learn to relax and teach you methods of switching your brain off, particularly when you need to such as, bedtime.
4) Get your body into a routine and stick to it. Decide what time you will be going to bed and try to aim for that time every night.
5) Sprinkle your pillow with natural lavender drops or buy a microwavable cushion with lavender in it. These are lovely when warmed up.
6) Take a warm bath and add all your favourite toiletries. Light some scented candles and place them around the bathroom.
7) Dont overstimulate yourself in the evening. Try to do something relaxing. Do you have a hobby that is easy on the mind?
8) Make sure that your bedroom isn't too hot or too cold, but an average temperature.
9) Make sure that you have a good bed with a really good matress. Also ensure that your pillows are comfortable and suitable. You can now buy these pillows that were used in space. Your head and neck just sink into them, restricting head and neck tension. They are brilliant. I just brought one and have not woken with a headache since. They cost £30.00 but are well worth the money.
10) Half an hour before going to bed listen to some relaxing music and do some deep breathing exercises, just to help you wind down.
11) If you do wake in the night, try not to get up, Try to stay there for at least half an hour. If after this time you are still awake, get up and make yourself a milky horlicks, do some more deep breathing and then go back to bed.
12) If you have the time try and incorporate some excercise into your day. Some swimming baths now hold swimming serenades, whereby they have under floor lighting and relaxing music. After your swim you can also have a sauna, a steam room or a jacuzzi.
13) Make sure the lighting is ok. If you like a small light on, invest in either a plug in light or one that you can attach to the wall. There great because they dont give off too much light and are therfore not too glary.
14) Don't go to bed thinking about going to sleep. Its like having bad anxiety when you wake in the morning. If you believe that you are going to wake up every morning with bad anxiety, chances are you probably will. You need to use reverse psychology and think of anything, apart from what you are actually doing.
15) Finally, be patient. It doesn't take your body long to adjust to changes but it can be frustrating waiting for something to happen. It took me roughly 6 months to sort out my sleep pattern, but now I sleep for eight hours a night. Persevere, and I wish you good luck.

PS- If all fails go and see your Doctor and get referred to a sleep clinic or, buy a mallett and knock yourself out!!!! You could also check out www.sleepandwellbeing.co.uk - They offer lots of healthy tips on getting to sleep naturally. I just pre-warn you that it may not be there anymore as it was a while a go that I used it. Otherwise, just type in sleeping naturally into the Google search engine and that will undoubtedly give you something. Sorry, for waffling on. Hopefully it has sent you to sleep!!!!! xx

Answer 2

First of all, don't talk yourself into the notion that you can't sleep. You can. Be as physically active as you can during the day, go to the gym or have a long walk in the evening or something to tire yourself out. Have a regular night-time routine, and stick to it. Go to bed at the same time each night (not too late) and get up at the same time each morning (again, not too late) - aim for eight hours sleep. DON'T go to bed straight from a TV or computer screen. Read a book maybe... you need time to relax. Make sure your bedroom is comfortable for you - heat, air, light, etc. And as someone above me mentioned, a glass of warm milk is a good idea. Hope this helps, but if you're still not sleeping after a couple of weeks, maybe you should look at herbal medicine or acupuncture? Just a thought.

Answer 3

I tried all the over the counter pills to try to get to sleep, and they did work, but strangely wore off at 2am... anyway, I would suggest a 'bed time routine', start winding down at about 8pm by putting off the TV, listen to some music instead, have a warm bath and then a warm milky drink. Go to bed 30mins after your bath. If, when you go to bed you still feel restless, read a non-challenging book (using bed side light) and maybe have soft music on in the room (leave the music on even ifyou feel you are falling asleep). Also, and this may seem silly, but if you are on your own and don thave a partner, get a teddy bear or somethign to cuddle into. Try it and see if it works, maybe not the first night, but give it a few days.

Answer 4

If, as you said, you tried all the usual stuff and lack of sleep is messing up your life--it's time to seek medical help. Your doctor can run some tests to see if your problem is hormonal or neurologial. Or he'll refer you to an insomnia specialist. Good luck.

Answer 5

Horlick's Malted Milk is a nice alternative, and Chamomile Tea is also helpful. Your body gets used to things quickly so good to vary what you use each night. Good to give yourself a routine like a set time each evening, with quiet time reading or writing for an hour before bedtime. You might find some music you like, that is soothing and rhythmic slower. An aquarium sound can help or a fountain running water. Self relaxation is good to practice, thinking about your feet relaxing, maybe like a warm breeze, and then letting it spread up your body, thinking about each side together up to your head, thinking good kind things about yourself, and seeing yourself so relaxed and comfortable. Practice this for a month and I bet you will be sleeping much better. Good luck.

Answer 6

Wash your legs with cool water before going to sleep.Massage a few drops of almond oil on scalp.Donot take coffee or tea in night.
See the matress is neither too soft or too hard.Remove all your tension from mind.Switch on pleasing soft fluit or piano music at low volume.Your head should point towards East on bed.Read a few lines from The Bible(or your religious book)and just repeat i am sleeping.You will have sound sleep.Good Luck.

Answer 7

Go to a Health Food store or natropath and tell them your problems! I have the exact same problem.. I tried taking Magnesium which helps relaxe the body, valarian which is a herbal "sleeping pill" relaxe & be calm.. But none of those worked for me.. I ended up having to get valium.. Do you find that when you get into bed your brain is thinking of a million things at once? Maybe you have a small case of anxiety? you should go to your GP just to check it out!

Answer 8

watch a few episodes of celebrity big brother or friends or my personal fave the terrible and getting worse by the episode Australian calamity known as "NEIGHBORES" yes I did spell it correctly.That can be supplemented by Wogan now and Then ! why oh why did any one think that making a show involving that smarmy auld t***er kissing the backsides of his past guests of the last few decades would be a good idea? It was bad enough when his smiling visage was on every T V show years ago but making a new generation aware of him is criminal !!!!!!!!!!!!!!!!!!!

Answer 9

Whiskey works well - especially a couple of glasses of single malt!
Beer's OK but you end up getting up all night for a piss.

Answer 10

A Glass of warm milk