12 Tips To Help You Beat Insomnia

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Article Title:

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12 Tips To Help You Beat Insomnia

Article Description:

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Are you one of the 20 million Americans who suffer from

insomnia? Insomnia isn't an illness it is a symptom, a term

that simply means you can't sleep, but it doesn't tell us why.

There are a number of reasons for insomnia but the most common is

stress and anxiety.

Additional Article Information:

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546 Words; formatted to 65 Characters per Line

Distribution Date and Time: 2006-11-06 10:24:00

Written By: Liz Beresford

Copyright: 2006

Contact Email: mailto:LizBeresford@...

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12 Tips To Help You Beat Insomnia

Copyright © 2006 Liz Beresford

Sleep Sound Insomnia

http://www.sleep-sound.com/

Are you one of the 20 million Americans who suffer from insomnia?

Insomnia isn't an illness it is a symptom, a term that simply

means you can't sleep, but it doesn't tell us why. There are a

number of reasons for insomnia but the most common is stress and

anxiety.

Sometimes it seems the only time we have a free moment to think

is when we go to bed. For many of us as soon as we turn out the

light our problems and plans crowd into our minds. Of course, we

don't help by doing things that interfere with the sleep

process, like drinking caffeine containing beverages, smoking,

going to bed after a massive meal, drinking too much alcohol or

staying up late night after night. Not to mention the 24 hour

noise that our towns and cities create. But don't despair- you

can overcome insomnia. Here are some tips to start with.

1) Avoid stimulants such as caffeine, alcohol or sugar in the

hours before bedtime.

2) Nicotine is also a stimulant so try to stop using it in the

late evening. That includes nicotine patches and similar

products.

3) Take at least 30 minutes of cardio exercise every day, but not

just before bed.

4) Refrain from activities that stimulate your mind just before

bedtime. Don't watch anything exciting on TV or even better,

turn it off an hour before you retire.

5) Check out your sleeping environment for anything that might be

contributing to your insomnia. These may include light, noise,

uncomfortable mattress, inadequate bedding etc. If your

partner's snoring is the problem could you could sleep in

another room for a while?

6) Minimize the presence of light in the late evening by, for

example, not reading in bed, not using a computer in the late

evening, dimming the lights in the sitting room etc. This is so

that your biological clock begins to prepare you for sleep.

7) If your insomnia is the wee small hours variety make sure your

bedroom curtains keep the morning light out, or wear a sleep

mask.

8) Decide whether you want to try a herbal supplement. Of herbal

supplements Valerian and hops are said to be the most effective

for insomnia.

9) Establish a regular bedtime schedule. Get up each morning at

the same time and try not to oversleep. Once you have established

the bedtime routine that works best for you keep to it as often

as possible.

10) Write down your insomnia beating plan of action, including

your bedtimes and waking times. Stick to your routine and if,

after a week or two, you are still experiencing difficulty

sleeping make some adjustments. The key is to be consistent and

determined.

11) When you have a bad night simply do your best during the day

and try to get back to your sleep schedule that night. Don't

become discouraged if your insomnia doesn't disappear

immediately.

12) Once you are sleeping better allow yourself 8 hours every

night. You can always tell whether you need more sleep by the

simple measure of noticing how sleepy you feel during the day.

If you have done all of the above and you still can't sleep you

will find an innovative solution to beat insomnia here:

http://www.sleep-sound.com/

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Liz Beresford owns the site http://www.sleep-sound.com/

and produces the insomnia cure audio program “Sleep Sound”

which can be downloaded at any time of day or night.