What are some ways to beat insomnia?

Question

I have serious insomnia and only get 3 to 4 hours of sleep a night, except on the weekends, but need to start getting 8 hours a night on orders of my doc. Are there any things I can do, outside of sleeping pills, that can help me get some rest?

Thanks for the tips guys. So far I am already using meditation, proper eating habits, and exercising. This has been habitual problem since I was 7 or 8, but I am really focusing on finding a fix for it. So any tips would be really helpful.

Answer 1

orders from doc or not, everyone knows that 3 to 4 hours of sleep is not good. 6-8 hours is recommened, although i think 6 is still to short. i forgot what that product is called, but it plays different sounds. for example, one sound is rainful, other sound is ocean waves etc. the last 2 weeks or so, i have been suffering the same and considering getting one of those products. are you on any other meds that could have insomnia side effects. is something deeply botthering that is causing insomnia.

Answer 2

Sleeping pills are usually habit forming, so stay away from them. One of the best ways to beat insomnia is to read a very boring book or any reading material which totally does not interest you.
Also, during the daytime(preferably before 9 AM) try doing some strenuous exercise. Just before bedtime, as mentioned read a very boring book and in no time you'll be in dreamland. Sleep is usually achieved by relaxation. However, during your normal waking hours try to will yourself to sleep at a certain hour in the night - say 11 PM or perhaps 10 AM. Do this everyday and you will be rid of insomnia once and for all.

Answer 3

Exercise each day, do not watch t.v or use your p.c. an hour before bed, do not eat anything 2 hours before bed, ensure your room is dark. perhaps install a black out blind, I always find reading a few pages of a magazine while lying in bed face down helps it tires my eyes. If you are stresed try to eliminate it. If you can establish a routine of going to bed at the same time every night and following the advice above you may get to sleep naturally. Remember alcohol will help you get to sleep but also wakes you several times during the night so give it a miss for a while too. Otherwise get herbal sleeping tablets or goto your doctor.

Answer 4

Insomnia should be treated seriously not only because it deprives your body of rest but also your brain which is very essential to everyday functioning. My friend back home in the Philippines had the same problem years ago and I wanna share with you some of the advice I gave her (which works if you would really follow it).

First, your everyday routine- if you're a smoker, decrease it to half. If you often go out at night then this may be the best time to kinda turn down invitations. Try having meals on the same time everyday but refrain from having a heavy dinner and you should have it atleast an hour and a half before going to bed. Drink something warm before sleeping- a warm glass of milk is highly recommended. Do not engage in any physically demanding activity five hours before bedtime.

Second, your bedroom is the place for sleeping and sleeping alone. If you have your PC near your bed, move it away or better yet take it out of your bedroom. Remove all things that may remind you of work or even your TV should be out too. If you like watching the telly in the evening, turn it off an hour before going to bed. You may relax then by listening to a soft music with lights shut off.

Third, taking a warm shower in the evening and having a cool room (not cold) would help.

Lastly, never-ever jump to bed unless you're really tired and sleepy.Don't do anything-reading,writing-on your bed. Build a sleeping routine and stick to it. Go to bed exactly the same time every night and wake up at the same time every morning. All of us have our own body clock and you've got to tune in to yours by giving it a regular pattern.

Hope it works. Goodnight!

Answer 5

Insomnia (sleeplessness) is due to stress, dietary and medical
problems. By making small lifestyle changes like having a fixed
daily routine, relaxing and eating properly, insomnia can be
cured. I found the information at http://tinyurl.com/jfzpz useful
for getting sleep.

Answer 6

Try to have a calm period free of stress for an hour before you go to bed, take a warm bath, and read for a while after you get into bed. I prefer a cooler room for sleep so I lower my thermostat to 60 at night and snuggle under the covers for warmth. Some people sleep better with white background noise like a box fan facing a wall and set on low speed.

Answer 7

HOW TO SLEEP WELL
a.k.a. “Sleep Hygiene”
by John P. Roberts, M.D.

===== General

Get up and go to bed at the same time every day.
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.


===== Daytime

Use sunlight to set your biological clock.
As soon as you get up in the morning, go outside and turn your face to the sun for at least15 minutes; more is better. This is the best time to get your exercise. Even if it’s cloudy, the brighter light outdoors will help.

Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed. Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, dark chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning, but will disrupt sleep later in the night.

Don’t take naps (if you have trouble sleeping at night).
This will ensure you are tired at bedtime. If you just can’t make it through the day without a nap, sleep less than one hour, before 3 pm.


===== Evening

Refrain from exercise at least 4 hours before bedtime.
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will help sleep; evening exercise will disrupt sleep.

Write out your problems.
If you’re a worrier, schedule some time in the early evening to work on your problems: write out what the problem is, and what you're going to do about it tomorrow. This can unburden your mind.

===== Getting ready for bed

Develop sleep rituals.
It is important to give your brain cues that it is time to slow down and sleep. An hour before bedtime: turn off the TV and the computer, reduce lighting to the least amount necessary. Listen to relaxing music, read something soothing, have a cup of caffeine-free tea, do relaxation exercises.

Take a hot bath 90 minutes before bedtime.
A hot bath will raise your body temperature, and the following drop in body temperature can make you sleepy.

Have a light snack before bed.
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer.


===== Your bedroom

Only use your bed for sleeping (and sex).
Refrain from using your bed to watch TV, pay bills, do work or reading. TV’s bright lights give your brain the wrong message. Condition your mind to associate being in bed with only one thing: sleep. (Sex is the only exception. )

Make sure your bed and bedroom are quiet and comfortable.
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is better. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a “white noise” machine or a fan.

Don't have a clock where you can see it.
Nothing is more frustrating than seeing how long you've been not sleeping.


===== In bed

Sleep only when sleepy.
This reduces the time you are awake in bed.

If you can’t fall asleep within 20 minutes, get up and do something boring until you feel sleepy. Sit quietly in the dark or read the warranty on your refrigerator. Don’t expose yourself to bright light (no television) while you are up. The light gives cues to your brain that it is time to wake up.

===== Further Reading

No More Sleepless Nights, Peter Hauri & Shirley Linde, Wiley, 1996
(sells on Amazon for $12 new, $4 used)

Answer 8

A nice hot bath, warm milk, relaxation tehniques,relaxation cd's, quiet house, comfortable bed and pillow. keep a window in your room open somewhat.try not to dwell on what happened today or what will happen tomorrrow

Answer 9

Yoga?
Yeah, Wikipedia lists meditation and yoga...