- Step 1: Develop a routine Develop a good sleep routine and stick with it. This takes some trial and error to see what works for you. For example, counting backwards puts some people to sleep, but it makes others nervous.
- Step 2: Avoid naps Avoid taking naps that are longer than 20 minutes. You want to save sleeping for sleep time.
- TIP: If there is a physical or psychological reason for your insomnia, see a doctor. If you have an injury, ask your physician how you can position yourself and your pillows to lessen the pain.
- Step 3: Make a to-do list If you find yourself tossing and turning over work, make a to-do list early in the evening, before you go to bed. Then put it away, and focus on prepping yourself for sleep.
- Step 4: Watch what you eat and drink Watch what you eat and drink. This means no caffeine after 12 p.m. – period. Try to refrain from eating or drinking alcohol a few hours before bed.
- Step 5: Get out of bed after 20 minutes After 20 minutes, if you still can't sleep, get out of bed and accomplish a small task, like doing the dishes you left in the sink, or reading a few pages in your book. Then, repeat your relaxation routine. You don't want to associate your bed with sleeplessness.
- TIP: If you must eat late, try snacks containing oats or milk, both of which have natural sleep-inducing properties.
- Step 6: Determine the reason Figure out if there is an immediate reason for your insomnia. Are you anxious or worried about something in particular? Or are you in physical pain or discomfort?
- Step 7: Try sleeping pills If your insomnia is becoming chronic, talk to your doctor about taking an over-the-counter sleeping pill or about getting a prescription for one. Sweet dreams!
- FACT: More than a third of adults suffer from insomnia at some time in their lives, while 10 to 15 percent have long-term insomnia.
You Will Need
- A comfortable bed
- Snacks made with oats and milk (optional) (optional)
- Herbal sleep remedies (optional) (optional)