Insomnia Tips: How to Sleep More and Better

Insomnia is such a widespread problem that any tips on how to get to sleep quicker, or on how to sleep throughout the night without waking up, will have a very wide audience indeed. While many sufferers turn first to over-the-counter medications, and then to prescription drugs, to alleviate their insomnia symptoms, it is always a good idea first to try natural remedies, like the following.

Caffeine, Alcohol and Exercise

One of the first things you should realize is that taking a nap during the day to make up for the sleep lost the night before is simply counter-productive ? it confuses your body and does not help to establish a fixed sleep routine and timetable. Another thing to avoid is too much caffeine and alcohol. A coffee in the morning should be no problem, but you should try to avoid drinking anything containing caffeine in the second half of the day. Many people drink alcohol before going to bed because it seems to make them sleepier and drowsier. While this may be true at the beginning, that effect soon wears off, and alcohol will in fact make your sleep less deep and more fitful. Avoid smoking since nicotine acts as a stimulant which increases your metabolism. Exercise is important but if you suffer from insomnia you probably need to think about getting your exercise early in the day.

Mattress, Pillows and Temperature

Here are some more insomnia tips which you can do to change the environment where you sleep. Sleeping on the right mattress can help promote healthy sleep. If you share your bed with your mate it is important for you to have a mattress which is big enough for you to be comfortable. Therapeutic pillows are more comfortable because they support the neck and help keep it aligned with the spine. Use your bedroom for sleeping or intimacy. Don?t have your computer in your bedroom because you will equate that space with work or activity. Cooler temperatures help you sleep better. A great insomnia tip is running a ceiling fan that will help keep the temperatures down and provide a comforting noise to sleep by.

Routine, Food and Drink

If possible try going to bed at the same time each night and getting up at the same time each morning. Do something that you find relaxing before you go to bed. For some this may be reading or practicing some deep breathing exercises. Avoid large meals before bedtime. If possible you should eat at least two hours before you plan to retire. If you want a light snack before going to bed you should keep it simple such as a glass of milk and some crackers or even try a bowl of cereal.

Keep a journal of your activities and how you sleep after each activity. Record what you had for dinner and any medications which you have taken. Take a look at your mood when you went to bed, such as being happy, sad, depressed, etc. Write down a few insomnia tips that you want to try then jot down the results you had with each tip. With a few minor changes you might find those insomnia tips will help keep the sleeping pills away.