What is the best way to get sleep if you have mild insomnia?

Question

I've got a friend that can't sleep properly,and she's had this for almost 5 years.Is there any way or method of getting some sleep with Insomnia without seeing a doctor or taking sleeping pills?

Answer 1

-Drink a cup of warm milk before sleeping
-Relax before sleeping
-Don't think too much before sleeping
-Pray
-Listen to soothing relaxing music
-Read an inspirational or an extremely boring book
-Try melatonin, a natural sleeping pill (may or may not work)
-Do some simple stretching exercise before sleeping
-Eat only 80% full, at least 3 hours before sleep.
-Sleep at a regular time each day.

Answer 2

Courtesy of Wikipedia-link below...good luck!

Some insomniacs use herbs such as valerian, chamomile, lavender, hops, and passion-flower.

Some claim to have overcome insomnia through the use of marijuana. Though there are no reliable sources to prove its effectiveness.

Some traditional remedies for insomnia have included drinking warm milk before bedtime, taking a warm bath in the evening; exercising vigorously for half an hour in the afternoon, eating a large lunch and then having only a light evening meal at least three hours before bed, avoiding mentally stimulating activities in the evening hours, and making sure to get up early in the morning and to retire to bed at a reasonable hour. Pomagranates are also believed to be able to help insomniacs sleep.

Traditional Chinese medicine has included treatment for insomnia throughout its history. A typical approach may utilize acupuncture, dietary and lifestyle analysis, herbology and other techniques, with the goal to resolve the problem at a subtle level. Although these methods have not been scientifically proven, some insomniacs report these remedies are sufficient to break the insomnia cycle without the need for sedatives and sleeping tablets. Warm milk contains high levels of tryptophan, a natural sedative. Using aromatherapy, including lavender oil and other relaxing essential oils, may also help induce a state of restfulness. Melatonin has proved effective for some insomniacs, mostly in regulating the sleep/waking cycle.

The more relaxed a person is, the greater the likelihood of getting a good night's sleep. Relaxation techniques such as meditation have been proven to help sleep. They take stress from the mind and body which leads to a deeper more restful sleep.

http://en.wikipedia.org/wiki/Insomnia

Answer 3

She may have sleep apnea like me & my Dr. Sleep apnea can be deadly(sometimes) like if you have a bad heart, or if you total your car because you nod off. Go to your Dr., he'll tell you to try & sleep & wake @ the same time every day (human body needs 8 hr. ave.) Don't drink caffeine after 2-3pm, alcohol consumption is the worst B4 bedtime. Your Dr. will have a printed pamphlet of things to do & if he doesn't call someone else like the nearest hospital. Don't use your bed for anything except sleep, or sex. Don't watch TV in bed, don't do paperwork in bed, maybe read a little but not too long B4 you turn out the light.Don't take naps during the day, unless one of those 20 min. power naps. If your friend still can't sleep she needs to spend the night in a hospital, participating in a sleep study, takes only 8-9 hrs. I just got my CPAP machine 3 wks. ago & I love it. I stopped breathing 146 times an hour at the worst hour, that's every 30 sec. There are 2 operations, one on the nose & 1 on the throat, but the odds are low that it will be effective. Now I'm having the best sleep I've had in at least 7 yrs. Loosing weight will help also.Lack of sleep also may cause weight gain .This system needs to be addressed ASAP! Good Luck.

Answer 4

I learned about this in school. I found a site on it. These things help a great deal.
sleep hygiene tips

http://www.webmd.com/content/Article/62/71839.htm?pagenumber=2

http://www.css.to/sleep/normal_sleep.pdf

http://www.umm.edu/sleep/sleep_hyg.html

She can have a little cup of camomile tea or sleepytime tea also. You can just get that at the grocery store in the tea section. A warm bath or shower might help also.

There were 3 different opinions. They all vary a bit, but they are all not mediction and do not involve a doctor. Check them out and pick and choose what works. The main thing to take out is keep an office out of the bed room. No computer in the bedroom and no TV. As hard as it is it is totally necessary.

Answer 5

Take a late afternoon walk. Do not eat a couple hours before going to sleep. Turn off the t.v. in bedroom. Try that for 7 day's.
Most of the time insomia is a habit and this can break the habit.

Answer 6

have her cut down on caffeine drinks or eliminate them from her diet slowly. also setting a pattern for sleep is the best thing. It will give her a pattern for waking up also. Exercise also helps with getting better sleep so maybe it will help her get to sleep also. She could also try a calming activity at the end of the day, like meditation. TV and the computer will only keep her up longer.

Answer 7

When you go to bed and if you are struggling to catch sleep, just get up and start doing something more creative, or best way is reading a book which needs more concentration and thoughts. But never read horror sotries, very thrilling ans suspense fictions. Read books, for eample, on Gardening, Computers, mangement, or political and social journals as per your interests.

Answer 8

medication, drinking alcohol, sorting out lifes problems, dealing with personal issues, and not wanting to fantasize to get to sleep will help

ultimately a change in lifestyle is required to have a fulfilling sleep, because the concerned individual needs to be fullfilled enough to sleep
regards Matt

Answer 9

This works great for me.

First, find a cool, quiet, dark, comfortable spot...probably in bed, right?

Next, close your eyes and relive in your mind every detail of what you did that day. You really have to conjure up the images of what happened from the moment you got out of bed, the walk to the bathroom, what you did in there, what you said to people, what they said to you. I usually fall asleep before I get to breakfast.

Answer 10

hm i have that problem too, i don't sleep a lot because i can't sleep during the day, tell her to avoid tvs and computers an hour before she sleeps, because the light stimulates the eyes. check ya later ♥